Why Most New Year’s Resolutions Fail and 5 Strategies for Success

If you are one of the millions of Americans who have set a New Year’s resolution only to fail miserably at sticking with it, you are not alone. Every year, millions of people prime their minds with intentions of achievement and success in an attempt to improve their physical, financial, social, and mental health. From saving more money to losing weight, the variety of New Year’s resolutions are as vast as the food options at your family’s holiday gathering.

New Year’s Resolutions

Some people believe that the motivation to establish New Year’s resolutions is from the overindulgence of the holidays. Many of us overeat, overspend, and overindulge ourselves. Let’s face it, the stress and financial pressure of the holidays combined with the overexposure to sweet treats and other not so healthy provisions is the perfect storm for weight gain, alcohol consumption, and a decline in financial health. Guilt and remorse are the words that come to mind after the holidays, and they seem to be motivating forces in generating New Year’s resolutions.

Statistics show that by the second week of February, nearly 80% of people have quit their New Year’s resolutions. Instead of the guilt that had plagued us after the holidays’ end, we are beset with a new type of guilt—discouragement. It is not an enjoyable experience to fail at something; however, as stated, it’s been shown that 80% of us have done so by February, which is less than eight weeks after the New Year begins. Why is the percentage of failure so high?

Why Resolutions Fail

First and foremost, setting a resolution is the same thing as setting a goal for yourself. What often happens is that you set a resolution that involves an outside solution with little to no focus on how you are going to manage your feelings of distress or discomfort while experiencing the process of change. Setting a resolution to go to the gym is fine and dandy, but if you don’t get in touch with the overarching “why” you have decided to go to the gym, you are going to have difficulty pushing through your urge to quit.

The resolution isn’t signing up for a gym membership; the gym membership is the external solution. The internal component, or the mental aspect of the resolution, needs to be personal to you. Are you looking to lose a certain number of pounds? Are you exercising to increase your feelings of confidence? Are you trying to be able to fit into your favorite pair of pants before your high school reunion in 5 months? Whatever your “why” is, get clear on it in your mind. You are going to need to reference it when the change process becomes stressful because it’s going to.

Self-discipline is an essential part of change and goal achievement. It is not ready-made; rather, it is like a muscle that you need to exercise and regularly work in order to develop. Motivation to adhere to the resolution diminishes because the process of change is full of frustration and discomfort. Having a clear understanding of your “why” will help you fight the urge to quit and will help improve your self-discipline in working toward your goal.

5 Strategies to Increase Success

Self-discipline is a crucial component to increasing your odds of success in achieving your New Year’s resolution. Additionally, the type of goal or resolution you set can determine whether you are successful or not. Below are five strategies to help you as you enter the new year and work towards your resolution.

The strategies are called SMART goals, and they are listed below.

S: Specific

Be specific about what your goal is that you are working towards. This can be looked at like a mission statement about your goal, and you should strive to answer the following five questions:

• Why – what is the reason for your goal?
• Who – who else needs to be involved in achieving the goal?
• What – what exactly are you trying to achieve (be specific)?
• Where – where will you work on achieving this goal?
• Which – which challenges do you see getting in the way of your goal?

M: Measurable

Be measurable with your goal. Make sure you identify a way to measure whether you are making progress on your goal. This helps track progress and can be a motivating force for you when you are struggling to stay on track.

A: Achievable

Is your goal achievable? Ask yourself if you have the resources available to achieve your goal and if the answer is no, how you can obtain them. Also, consider how to go about accomplishing the goal. Whether a goal is achievable is relative to each person’s unique situation, and it is a crucial factor in determining success.

R: Relevant

Is the goal relevant to your life? Does it make sense given your situation?

T: Time

Set a time or date to achieve the goal. This can help you stay on track when you are experiencing the urge to quit or when you are feeling discouraged.

Try to remember that setting realistic and achievable goals and resolutions takes time, intention, and effort. Start small, especially if you are setting a goal you have never set before. The worst thing you can do is set a lofty goal that is overwhelming and unrealistic. It is akin to standing at the bottom of Mt. Everest without any gear or climbing experience with the aim of reaching the top. A healthy motto for goal setting is to make them challenging and achievable. Finally, recognize and celebrate small victories along the way, as that helps keep you focused and motivated on your journey.