Why do New Year resolutions fail?
In this article we’ll break down the reasons why New Year’s resolutions fail, and what actually works if you want to create lasting change.
Every January, millions of people set ambitious New Year resolutions. Gym memberships skyrocket, self-improvement books sell out, and social media is flooded with people proclaiming, “a new year, a new me”!
Yet by February or March, most resolutions have already fallen apart. Studies show that 80% of people abandon their resolutions within two months and return to their old habits, often feeling frustrated and defeated. By the end of the year, less than 9% achieve their goals.
Why does this happen when people truly want to change?
1. The Illusion Of “Fresh Starts”
New Year’s Day feels like a reset button, giving us the illusion that a new date equals a new person. This is known as the Fresh Start Effect, a psychological phenomenon where people are more likely to commit to goals after a milestone (such as a birthday, the start of a new year, or even a vacation).
While this initial motivation feels powerful, it’s fleeting. People assume that just because it’s a new year, their old habits and behaviours will magically change. But real change isn’t about a date on your calendar, it is about transforming your identity, habits and environment.
2. Willpower Alone Doesn’t Work
Most resolutions rely on sheer willpower, which is a recipe for failure. Research from Roy Baumeister on ego depletion shows that willpower requires energy that gets depleted, because the more willpower you use on one thing, the less willpower you have left for other things.
If you’re constantly forcing yourself to wake up early, stop overeating, or hit the gym without making it a habit, you’ll eventually burn out. This is why most people start strong in January but quit by March. They rely on motivation rather than habit formation.
3. Vague Or Unrealistic Goals
Many resolutions fail because they are:
Too vague (I want to get fit).
Too ambitious (I‘ll work out every day for two hours).
Research on goal-setting theory (Locke & Latham, 1990) shows that specific, achievable goals are far more effective.
Instead of “I will get fit” or “I‘ll work out every day for two hours”, try: “I will go to the gym at 7am for one hour three times a week”.
The key is to set clear, measurable, and realistic actions.
4. No Change In Identity Or Environment
Resolutions also fail because people try to change their behaviour without changing their identity or their environment.
If you see yourself as “someone who hates working out” but force yourself to go to the gym, eventually, your old identity will win. True change happens when your identity shifts, not just your ambitions.
Real transformation happens when you change who you believe you are.
Instead of “I need to exercise”, shift to “I am someone who enjoys moving my body”.
Instead of ”I must save money”, shift to “I am a financially responsible person”.
James Clear, in his book Atomic Habits, calls this identity-based habits, where change becomes effortless because it aligns with who you are.
Your environment plays a crucial role also. If your cupboard is stocked with junk food, no amount of willpower will stop you from eventually eating it. If your phone is filled with distractions, your productivity goals can easily crumble.
For example, if you set a resolution to quit smoking but still hang out with smokers daily, what’s more likely to win, your willpower or your environment?
5. The All-Or-Nothing Trap
Many people fall into the all-or-nothing mindset- if they slip up once, they assume they have failed completely.
For example, someone on a diet who eats one unhealthy meal might think “I’ve ruined it”, and then binge for the rest of the week.
Perfectionism and black-and-white thinking can be very destructive. Consistent habits is has nothing to do with perfection and everything to do with consistency. A single setback doesn’t mean failure; it means you had a single setback - you simply course-correct and continue.
The Motivational Seminar Effect
These patterns aren’t just seen in New Year resolutions, they happen in the personal development industry in general.
The self-improvement market was valued at USD40 billion in 2022 and is projected to grow by 7% per year. Yet despite this growing demand for personal growth and improvement, many of the people who attend motivational seminars still make zero lasting change.
Why? How can people go as far as walk on fire at Tony Robbins’s events, and still go back to square one in a few months?
At personal development events attendees typically experience high-energy environments, powerful speeches, and a strong sense of community. This creates a dopamine rush, the brain’s reward chemical, making people feel unstoppable.
But that motivation is temporary, and many people get hooked on personal development seminars for that hit of dopamine, but nothing about their lives is actually shifting. It’s easy to get addicted to the feeling of change rather than actual change.
A breakthrough moment becomes meaningless without following through and doing the work..
How To Actually, Create Lasting Change
If motivation and willpower don’t work, what does?
1. Build Identity-Based Habits
Let us take a weight goal as an example. Say you’re trying to lose 30 kilos. Achieving your goal starts with how you look at it.
If your focus is on “I have to lose weight”, your focus will remain on what you don’t want, and you’ll be fighting against yourself.
Instead, if your identity changes to “I am someone who enjoys being healthy”, your actions will start to align with that identity.
Instead of focusing on what you should do, focus on who you want to become. Who you believe you are dictates what you do.
2. Focus On Small, Consistent Actions
Studies on habit formation show that repetition is more important than intensity. Instead of trying to change everything at once, start small and build from there.
For example, instead of a massive diet overhaul, start with smaller actions that you can sustain:
Reduce meal portions by 10%.
Have less nighttime carbs and more green veggies.
Stock up on snacks like carrots, cucumber and low-GI fruits – if you fill up on the good stuff, there’s no room for the bad.
If you want long-term success, aim for small sustainable shifts that you can build on.
3. Change Your Environment, Not Just Your Mindset
Make success easier by redesigning your environment:
Go food shopping on a full stomach to avoid impulse buys.
Avoid the inner isles at Coles and Woolies – it’s easier to not eat those lollies and chocolates if you don’t buy them!
Spend time with people who will reinforce good habits.
You got to be your own partner in success.
4. Find Accountability And Support
It is much more difficult to follow through on your goals if you rely solely on self-motivation, because it fluctuates and fades over time. That’s why accountability is one of the most powerful tools for creating real, lasting change.
Having a coach, a mentor, or even a friend that you’re confident will hold you accountable, will significantly increase the likelihood of success.
Research from the American Society of Training and Development found that people are 95% more likely to achieve their goals when they have an accountability system.
Why is this so effective?
External Perspective: It’s easy to make excuses or justify inaction. An accountability partner helps you see blind spots, challenge your limiting beliefs, and push you forward when you might otherwise quit.
Increased Commitment: When you keep your goals to yourself, it’s easy to let them slide. But when you know someone else is tracking your progress, you naturally raise your standards and follow through.
Emotional Support: Change isn’t always smooth. There will be setbacks, doubts, and moments of frustration. Having the right support means you don’t have to navigate these challenges alone.
Clear Strategy and Structure: Many people fail simply because they lack a clear plan. An accountability partner doesn’t just check in on you, they help you refine your approach, adjust your strategy, and ensure you’re taking the right actions to get results.
Think of it like having a personal trainer for your mindset, habits, and goals - your chances of succeeding are far higher when you have structured support. That’s why the most successful people in the world, from elite athletes to top CEOs, never rely on willpower alone. They have mentors, coaches, and accountability systems in place to keep them performing at their best.
The Truth About Change: It’s Not About Aha Moments, It’s About Daily Choices
If you take away one thing from this article, let it be this:
Real change doesn’t happen in a single moment of inspiration. It happens in the small, not-so-sexy daily choices you make..
Motivation fades. Willpower depletes. But identity shifts, environmental design, and consistent actions create permanent transformation.
So, if you want 2025 to be the year that things actually change, forget about resolutions. Instead:
Shift your identity, not just your goals.
Focus on small, daily actions.
Design an environment that makes success inevitable.
Stay accountable to people who will push you forward.
This isn’t just how you win New Year’s - it is how you change your life.
What’s one identity shift you can make today?
If you’re ready to stop looking for motivation and finally create real, lasting change, I invite you to book a free strategy session. We’ll get clear on what’s holding you back, what real success looks like for you, and how to build the habits, mindset, and structure that make it inevitable. No pressure, no fluff — just real clarity and next steps tailored to you.
My strategy session with Omar helped me cut through the overwhelm and get clear on exactly where to start. He asked the right questions and gave me insights I hadn’t seen before. That single session created the momentum that kickstarted my business.
— Kellie C