Why Most New Year’s Resolutions Fail—and How to Create Real, Lasting Change
Transform Resolutions Into Results: A Practical Guide to Sustainable Habits
Quick Thank You
Thank you for all of the emails, texts, DMs, etc., about my hip replacement surgery from a couple of weeks ago. This recovery has already been different than the last one. On Tuesday, I received the ok to start some light strength training with my upper body and do some light cardio. I am also up to walking 3 miles now, albeit at a slower pace than usual. A positive way to start ‘25. Special thanks to the hubs for taking fantastic care of me. More to come on the specifics of this journey and recovery.
Ever Notice the January Gym Crowd?
You know the drill: January 1st rolls around, and suddenly the gym is packed like a sardine can. You have to fight for a treadmill, dodge someone’s water bottle, and wait in line for the weight machines. Fast forward to President’s Week, and—poof!—half the crowd is gone.
Why does this happen every single year? It’s not because people are lazy or lack willpower (and no, they didn’t all suddenly meet their fitness goals). It’s because most resolutions are made without thinking about the structures we need to keep them going when life gets messy.
What if, instead of jumping in full steam ahead, January became your planning month? Use it to figure out what’s actually realistic for your life. Sustainable change doesn’t start with a bang—it starts with a strategy.
Step 1: Stop Making Vague Promises
Let’s face it: “I’m going to get fit this year!” sounds great, but it’s about as effective as saying, “I’ll get to the laundry tomorrow” (and you know how that goes).
Instead, make your goals specific and tied to something exciting. Not “get fit,” but: “Build the strength and stamina to hike that dream trail next summer without needing a stretcher halfway through.”
When your goal is clear and connected to something you actually care about, it’s easier to stick with it—even when the laundry is still sitting there.
Step 2: Celebrate Small Wins (Because You Deserve It)
Big goals can feel overwhelming, which is why tracking small wins is crucial. Did you squeeze in a 10-minute walk instead of doomscrolling? That’s a win. Did you manage to eat a vegetable today? You’re basically crushing it.
Celebrating progress—even the tiny stuff—keeps you motivated. Remember, small changes add up over time. Rome wasn’t built in a day, and neither is your new habit of adding kale to smoothies without gagging.
Step 3: Subtract Before You Add
We all do it: pile on new habits like a buffet plate, thinking sheer determination will make it work. Spoiler: it doesn’t. The real secret? Letting go of what’s clogging up your time and energy.
Examples of Easy Trade-Offs:
Swap 30 minutes of Instagram scrolling for a walk around the block (bonus: no doomscrolling-induced anxiety).
Cut back on late-night Netflix binges to actually get some sleep (yes, I know, just one more episode is a lie).
You can’t keep adding to an overflowing plate—it’s time to scrape off the mashed potatoes of distraction.
Step 4: Make Your Goals Fit Your Life (Not Someone Else’s Instagram and/or Facebook)
You’re not a robot, and your goals need to work with your real life—not the life you wish you had. Trying to squeeze a 6 a.m. workout into your packed schedule when you’re not a morning person is just setting yourself up for failure.
Ask Yourself:
Does this goal work with my actual schedule?
Am I doing this because I want to or because I feel like I should?
The more your goals align with your life (and not Karen’s Insta-perfect routine), the more likely you are to stick with them.
Step 5: Use Systems, Not Willpower
If you’re relying on willpower alone, I’ve got bad news: it’s not going to last. The good news? Systems make habits stick, even on days when you’re running late, your kid’s sick, or your coffee machine breaks.
System Ideas:
Schedule workouts like you’d schedule a meeting with your boss—non-negotiable and unavoidable.
Set out workout clothes the night before (because you know you’ll talk yourself out of it otherwise).
The less you leave to chance, the easier it is to follow through.
Step 6: Find Your Accountability Buddy
We all need someone to keep us honest—because life will get in the way. The key is finding someone who can be objective, supportive, and ready to help you troubleshoot when things don’t go according to plan.
And here’s the thing: maybe you don’t want to tell your best friend about the changes you’re trying to make. That’s okay. Not everyone needs to know your struggles, especially if it feels too personal or vulnerable. This is why it’s important to choose someone who’s judgment-free and will keep your goals and challenges confidential.
What to Look For in an Accountability Partner:
Keeps it real: They’ll tell you when you’re making excuses (in a kind way).
Helps you problem-solve: They’ll work with you to adjust when things get tricky.
Respects your privacy: They’ll keep your struggles—and your wins—just between the two of you.
Think of this person as a coach, mentor, or even a hired professional. The goal isn’t just to check a box; it’s to have someone in your corner who helps you stay on track and adapt when the going gets tough.
Real Change Starts With a Plan
This year, let’s skip the crash-and-burn resolutions. Instead, take January to map out a realistic, sustainable plan. Focus on goals that matter, build small wins, and lean on systems and support to keep you moving forward.
Because real change doesn’t come from doing everything at once—it comes from doing the right things, consistently.
What’s one thing you’ll let go of to make space for your goals this year?
Thanks, Jill. The Atomic Habiter, the aspiring small step taker, the aspiring change agent in me loves reminders that recenter and refocus and inspire.
Love this, Jill!