Skip The Resolutions. Do This Instead For Lasting Change
Do you make resolutions each year, only to find that they don’t work? You are not alone. According to research, the failure rate for New Year's resolutions is said to be an estimated 80% with most people losing their resolve and motivation just weeks later in mid-February, according to U.S News and World Report. Wow. That’s a lot of resolutions that initially started off with good intentions, evaporate into thin air quickly.
Why does this happen? Factors like vague goals, unrealistic expectations, and a reliance on fleeting motivation can make even the most well-intentioned resolutions difficult to sustain. And while the excitement of a fresh start can be motivating, resolutions often fail because they lack the clarity, structure, and realistic planning needed for long-term success.
But, instead of making resolutions every year, why not try something different?
Why not start looking at the changes you want to make NOT as resolutions, but a commitment to the lifestyle you want to create for yourself? Would that be something you would give some thought to?
I don’t recall when I stopped making resolutions, but I do remember when I started to look at the necessary changes I needed to make for myself. And although it took some fits and starts, I continue down this same path. I remain committed.
7 Reasons Why Resolutions Often Don’t Work
1. Lack of Specificity
Resolutions are often too vague, like "get healthy" or "be happier." Without clear, actionable steps, it’s difficult to track progress or stay motivated.
2. Unrealistic Goals
Setting overly ambitious or unattainable goals can lead to frustration and burnout, causing people to abandon their resolutions quickly.
3. No Plan or Strategy
Resolutions without a concrete plan lack the structure needed for success. People may have the intention but not the steps to achieve it.
4. All-or-Nothing Mentality
Viewing resolutions as pass-or-fail can lead to giving up after minor setbacks. Sustainable progress requires flexibility and patience.
5. Relying Solely on Motivation
Motivation can wane over time. Without discipline and consistent habits, it’s hard to stay committed when enthusiasm fades.
6. External Pressure
Resolutions made to please others or conform to societal expectations are less likely to succeed because they aren’t intrinsically motivated.
7. Lack of Accountability
Without accountability, such as tracking progress or sharing goals with a supportive community, it’s easier to lose focus and drift away from resolutions.
However….
A growth mindset towards the lifestyle - or - life you want to create helps you establish habits and that reinforce systems, that reinforce the life you want to create for yourself. The book, Atomic Habits teaches you how to start this process.
It really was a game changer for me. I don’t totally disregard the purpose of goals because they are important to us. We feel good when we set and achieve a goal. However approaching how you want to live your life will help you create and make sustainable changes long-term. As you set habits for yourself, you should ask yourself each time - is this habit reinforcing the system and structure I want and need in my life that reinforces how I want to live my life? Is it part of my lifestyle?
I LOVE this book and I will be returning to it again for a brush up as I am adding a few new habits that reinforce a new business goal that I have exploring over the past several months. This business goal reinforces my lifestyle value of giving back.
To make resolutions work, focus on creating small, achievable goals, developing actionable plans, and building habits that align with your values and reinforce the systems you are putting in place.
And remember to celebrate your progress, no matter how small.
Here are 5 key points from Atomic Habits
1. Focus on Systems, Not Goals
Instead of fixating on the end result, prioritize the daily habits and systems that lead to success. Goals provide direction, but systems ensure progress.
Example: You want to create a healthier lifestyle which includes making better food choices and including exercise 4-5 times a week. What habits will you start with? Will you put your workout clothes out where you can see them? How will you plan your meals? What food choices do you want to make? These become the habits that reinforce the system.
For example: Not only putting your workout clothes out, but choosing a consistent time to write out what you want to cook and when you will go to the store. These are your daily/weekly habits that will reinforce the system, that reinforces your desire for a healthier lifestyle.
2. The Power of Small Changes
Small, incremental changes compounded over time can lead to remarkable results. Even a 1% improvement each day adds up to significant growth in the long run. This concept highlights the importance of starting small and building momentum.
Example: Walking for just 10 minutes a day to improve fitness (to start)
While 10 minutes might seem insignificant compared to a rigorous workout routine, it serves as a manageable and consistent starting point. This small daily habit builds momentum and creates a sense of accomplishment, which can lead to gradually increasing the duration or intensity of your walks.
Over time, this minor adjustment not only boosts physical activity but also improves mood, energy levels, and overall health.
3. Identity-Based Habits
The most effective habits are tied to your identity. Instead of focusing on what you want to achieve, focus on who you want to become.
Example: Instead of saying, “I want to run a marathon,” say, “I am a runner,” and align your habits with that identity.
Begin by creating habits (daily running, running program) that aligns with you as a runner. The habits you start to make sustain the structure you need as a runner.
4. The Four Laws of Behavior Change
To build better habits, follow these principles:
Make it obvious: Design your environment to support the habit.
Make it attractive: Pair the habit with something you enjoy. This also is related to habit stacking. This is what James Clear describes as habit stacking.
Habit stacking is a strategy for building new habits by linking them to existing ones. This method leverages the natural flow of your routine to make new behaviors easier to adopt.
The idea is simple: take an established habit you already do daily (like brushing your teeth or making coffee) and pair it with a new habit you want to form. For example:
“After I brush my teeth, I will floss one tooth.”
“While I wait for my coffee to brew, I will write down three things I’m grateful for.”
By anchoring the new habit to a familiar one, you create a reliable trigger, making it easier to remember and integrate the new behavior into your life.
Make it easy: Reduce friction and lower barriers to starting.
Make it satisfying: Use rewards to reinforce the habit. You can do this by pairing the habit with something you enjoy.
Example: If you're building the habit of exercising regularly, allow yourself to watch an episode of your favorite show or enjoy a refreshing smoothie only after completing your workout. This creates a positive association between the habit and the reward, boosting your motivation to continue.
The key is to choose a reward that feels meaningful and immediate, as this strengthens the connection between the effort and the satisfaction it brings. Over time, the habit itself may become intrinsically rewarding as you experience its benefits.
5. Track and Optimize Progress
Regularly tracking your habits helps you stay accountable and recognize patterns. Reflect on what’s working, adjust what’s not, and celebrate small wins to sustain motivation.
Example: Use a habit tracker—a simple tool like a calendar, journal, or app to mark each day you successfully complete your habit.
If you aim to drink 8 glasses of water daily, you could check off each glass in an app or draw an "X" on a calendar for every day you meet your goal. Seeing your progress visually reinforces the habit and keeps you motivated.
To optimize, review your tracker regularly to identify patterns. If you notice gaps, reflect on what might have caused them (e.g., busy mornings) and adjust your strategy, such as setting reminders or preparing water bottles the night before. Tracking not only builds accountability but also helps refine your approach for sustained success.
Final Thoughts
Skipping resolutions in favor of sustainable lifestyle changes is a powerful shift toward meaningful growth. Resolutions often focus on quick fixes or lofty goals that can feel overwhelming, leading to burnout or discouragement.
In contrast, small, consistent changes build habits that become part of your daily life, creating long-term transformation without the pressure of perfection. By prioritizing progress over perfection, focusing on systems rather than outcomes, and aligning changes with your values, you set yourself up for success.
Sustainable lifestyle changes honor your pace, encourage flexibility, and foster a sense of accomplishment, making it easier to stay motivated and achieve lasting results. Instead of chasing resolutions, commit to building a life you can maintain and enjoy all year round.
Give the book a whirl!
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