Ditch the New Year’s Resolution...and do this instead

The start of a new year feels like the perfect time to reinvent ourselves and imagine a whole new version of who we are for the coming year. Whether it’s deciding to get healthier, save money, learn something new, spend less time on our phones, or swear off procrastination (starting tomorrow, of course) resolutions tap into the universal appeal of a fresh start. It’s why every year so many of us set New Year’s resolutions with ambitious plans for the year ahead. Last year, mine included learning Japanese and writing a book. I managed a five-day streak on Duolingo and as for the book…does this blog post count?

The start of a new year feels like magic – a clean slate, a fresh chapter, an opportunity to make change – and resolutions tap into our desire for transformation.

But here's the uncomfortable truth that deep down we all know – most resolutions don't last. If you've ever felt the pang of guilt when walking past your unused gym membership card, you're not alone. Studies show that nearly 80% of resolutions fail by the beginning of February. In my experience, I’m lucky if they last a week! I once signed up for a 3 month online training course on January 1 and despite diving into the content with gusto, my access expired before I submitted the first assessment.

Why we can't resist making resolutions

A blank page to re-write your story

Remember the feeling of getting a brand new notebook in school? That's what 01 January feels like for adults. It's a psychological reset button, promising endless possibilities. It’s the "New Year, New Me Syndrome" – that intoxicating belief that this time, this year, will be different.

Social pressure

Open Instagram on 01 January, and you'll be bombarded with friends sharing goals and influencers selling their "foolproof" resolution success programs. I dare you to count the number of #NewYearNewMe posts in your feed before noon. Starting the year without a list of self-improvement goals somehow feels incomplete and the pressure to join the resolution bandwagon becomes almost irresistible.

Eternal optimism

We're also incredibly optimistic about our future selves. We genuinely believe future us will happily get up at 5am for yoga, even though present us hits snooze six times every morning. I’ve lost count how many times I have convinced myself I will meal prep every Sunday. My current record is two consecutive weeks.

Why resolutions crumble

They are unrealistic

Many of us treat 01 January like a transformation portal. "Starting tomorrow, I'll go from couch potato to marathon runner!" The problem? Real change doesn’t happen through declarations or grand gestures alone. It’s built through consistent, incremental progress. When we set goals so far removed from our current reality, we set ourselves up for frustration and failure, rather than sustainable success.

They are vague

"Get healthier" sounds great, but what does it actually mean? Without defining what success looks like or mapping out specific steps, these resolutions are nothing more than wishful thinking. It's like trying to navigate to "somewhere nice" without a map. I learned this lesson when my resolution to "read more" turned into reading through book reviews and creating an impressive reading list, without actually reading any books.

They ignore our habits

We focus so much on the end goal that we forget about the daily routines that get us there. It's like expecting to become a concert pianist by buying a piano but never practicing. Lasting change isn't about setting a big goal; it's about aligning our daily routines and habits to support it. If your current habits don’t match your ambition, even the best intentions will fail. Real progress comes from small, consistent actions that build momentum over time.

They rely too heavily on motivation

January motivation is like a sugar rush – intense but short-lived. When the initial excitement fades and real life kicks in, those ambitious goals start feeling more like burdens than inspiration. Motivation alone isn’t enough to sustain us. It’s the daily commitment to our goals, through the habits and routines we create, that ultimately leads to lasting change, even when the excitement wears off.

A better way forward

1. Start with your "Why" (and make it personal)

Instead of just setting goals, dig deeper into your values. What is most important to you? When I shifted from trying to "get fit" to focusing on "building strength so I can live an active life well into old age," everything changed. The goal became less about arbitrary milestones, or a number on a scale, and more about creating a foundation for what truly matters to me.

2. Think tiny (no, even smaller)

Forget dramatic transformations. Think microscopic changes. Want to write more? Start with 50 words a day. Want to exercise? Begin with a one-minute plank. Want to meditate? Start with three deep breaths each morning. Take your big goal and slice it into the smallest possible action. Make it so easy you'd feel silly not doing it.

3. Build your support crew

Change is easier with company. Share your goals with someone you trust, find your accountability partner, join a community, or start a tracking journal to see your progress visibly. Build a support system that keeps you accountable, engaged and inspired. Share your tiny goals and celebrate your small wins.

Make 2025 different

This year, let's skip the dramatic resolutions and focus on tiny, consistent changes. Every major transformation starts with a single small step.

Ready to try this approach? Join our 7-day Kickstart 2025 challenge starting on 13 January 2025. We'll help you identify your values, set achievable micro-goals, and connect with others who are also making 2025 different. And if you're ready to dive deeper, our upcoming micro-retreat on Sunday 02 February 2025 might be just what you need to turn those small steps into lasting change.

What's one microscopic change you're starting with? Remember, the smaller, the better!

P.S. Remember my resolution to write a book? I didn't complete a manuscript, but I did start writing these thought pieces. Sometimes our resolutions lead us down unexpected paths – and those paths might just be better than the ones we initially planned. One post at a time, one reader at a time, I'm building something meaningful. And isn't that what resolutions are really about?