It’s the start of a new year and you might be thinking, “This is it. This year, I’ll finally stick to my New Year’s resolutions.” Maybe it’s eating healthier, exercising more, or becoming more organised. These are great intentions, but let’s pause for a moment and ask: Why don’t New Year’s resolutions usually work?
The truth is, setting big, ambitious goals at the beginning of the year often sets you up for failure. Below I explain why, and offer a better way to approach the year ahead that aligns with how your brain and habits actually work.
Why Resolutions Fail
Most New Year’s resolutions fail because they rely on willpower alone. You’re asking yourself to make huge, immediate changes without considering the habits and routines that support your current behavior.
Neuroscience shows us that our brains are wired for efficiency. Habits—good or bad—are neural pathways created through repetition. When you try to overhaul your life overnight, your brain resists. It’s like trying to carve a new path through a dense forest instead of taking the familiar, well-trodden trail.
Another reason New Year’s resolutions fail is because they’re often too vague or too lofty. For example, deciding to “lose weight” or “get fit” doesn’t give you a clear path forward. Without specific, manageable steps, it’s easy to lose focus and motivation.
A Better Way: Reflection and Small Steps
Instead of diving headfirst into massive goals, try starting the year with reflection. Take time to look back at the year that’s just passed. Ask yourself:
- What went well?
- What didn’t go as planned?
- What did I learn about myself?
This kind of honest reflection helps you identify patterns and clarify what truly matters to you. It’s not about dwelling on mistakes but learning from them.
Once you’ve reflected, shift your focus to what habits you want to change or what goals you want to reach this year. Then consider what small, consistent changes rather than big, sweeping goals will get you to where you want to be.
Research shows that breaking goals into tiny, manageable steps is far more effective. For example, instead of saying, “I’m going to meditate every day,” start with one minute of mindfulness in the morning. When this becomes a habit, you can build on it.
The Science of Habits
Charles Duhigg, author of The Power of Habit, explains that habits are formed through a loop: cue, routine, and reward. To create a new habit, you need a trigger (cue) that prompts the behavior (routine), followed by a reward that reinforces it.
For instance, if you want to start exercising, your cue might be putting your workout clothes by your bed. The reward could be the sense of accomplishment you feel afterward.
Starting small allows your brain to adapt. Over time, these small actions become automatic, creating lasting change without overwhelming your willpower.
The Importance of Rituals
Rituals—even small ones—help ground your intentions and give your day structure. Whether it’s a morning ritual of drinking tea and journaling or an evening ritual of stretching and gratitude, these practices create moments of mindfulness that anchor your goals. Neuroscience tells us that repetition strengthens neural pathways, so rituals are key to reinforcing positive habits.
Long-Term Change Over Short-Term Bursts
True transformation doesn’t happen overnight. It’s the result of small, consistent actions compounded over time. James Clear, in his book Atomic Habits, highlights the power of being just 1% better every day. These tiny improvements add up, leading to significant change in the long run.
So, as you step into this new year, let go of the pressure to set grand New Year’s resolutions. Instead, approach the year with curiosity and a commitment to small, meaningful steps. Reflect, learn, and celebrate progress—no matter how small.
This year doesn’t have to be about becoming a new you. It can be about becoming more of who you already are—one small step at a time.
By Lisa McLean. Lisa is a Holistic Counsellor and Mindfulness Mentor. Discover more about her HERE.
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