Why your New Year’s resolutions fail (and how to break the cycle)

Let’s face it: for most people, January is the Monday of months.  We start off with the vague hope that things will be different this year, giving out cheery 'Happy New Year!' greetings left right and centre, but before long the dreaded question looms: "How’s your New Year’s resolution going?"

If you think your answer is likely to be somewhere between “it’s fine” and “don’t ask,” then let me reassure you: you’re not alone.

Every January, millions of people (my past-self included) dive into ambitious plans for a ‘new year, new me’…only to find themselves slumped on the sofa two weeks later with a half-eaten packet of biscuits, wondering what went wrong.

Here’s the thing - people don’t fail because they’re lazy, undisciplined, or they “just can’t stick to anything”. The truth? Resolutions are rigged to fail. Yep, that's right.

Think about it.  After a month of binging on mince pies, prosecco and Christmas movies, suddenly you’re supposed to transform into a kale-munching, gym-going beacon of health overnight? It’s just not going to happen, and the problem isn’t you.

It's the way resolutions are designed.

Most of the time, they’re either completely unrealistic (like going from zero to six days at the gym every week) or so vague that they’re basically meaningless (“be healthier” …what does that even mean?).

Worse still, resolutions often come with a side of déjà vu. They’re the same ones you’ve set (and broken) before, which creates a vicious cycle - add in a few jokey comments from well-meaning friends (“seriously, you want to join slimming world again?”) or a colleague who brings leftover Quality Street into the office, and it’s game over.

Sound familiar?

Let’s be real: January is the worst time to make massive life changes. It’s cold, it’s dark, your bank account is still recovering from Christmas, and if you’ve got kids you’re likely frazzled from the chaos of the holidays.  No wonder energy levels and motivation tend to hit rock bottom at this time of year.

So why did society collectively settle on January 1st as the magical day on which we must all get our act together?  Frankly, it’s a setup.

But here’s the good news: you can break the cycle. You can make changes that last, and it doesn’t have to involve ditching everything you love or spending hours at the gym (spoiler alert: people don’t need daily gym visits and a fridge full of salad to feel better). 

Tips for Making Health Goals That Actually Stick

If you’re ready to ditch the “new year, new me” resolution rut, here are some tried-and-tested tips to set yourself up for success:

• Keep it to yourself (for now). While you might want to share your health goals, sometimes it’s better to keep them to yourself - at least until they’re solidified. Friends and family, although well-meaning, can sometimes unintentionally undermine your confidence with questions like, "are you really going to stick to this?" or "you’re not giving up chocolate already, are you?" You’ll also be asked how things are going, which can make you feel pressured and more likely to abandon your goals if you’re not sticking to your plan 100%. Give yourself the space to succeed privately, and only share your progress when you’re ready to celebrate your wins.

• Habit stacking. Link a new habit to an existing one. For example, if you’re already into the habit of making a morning coffee, fill up a large bottle of water while the kettle is boiling to help you stay hydrated throughout the day. The familiarity of the existing habit makes it easier to introduce a new one.

• Make it fun. If you dread your new healthy habit, it’s much harder to stick to. Find ways to make it more enjoyable, whether it’s listening to a podcast while you walk, cooking whilst listening to your favourite music, or using a fitness app with rewards for consistency.

• Set realistic timelines. Aim for progress over perfection. Instead of thinking, "I need to be in peak shape by March," break your goal down into smaller, more achievable milestones to make the process less overwhelming and keep you motivated.

• Be flexible with your approach. Life happens. If you miss a workout or indulge in a treat, don’t be hard on yourself, or you’ll be tempted to throw in the towel completely. Remember that this is not an all-or-nothing situation; adjust your plan as needed and keep going. Flexibility makes it easier to stay on track without feeling like you’ve failed.

• Visual reminders. Create a visual representation of your goals, whether it's a vision board, a habit tracker, or post-it notes with your goals in plain sight. These constant reminders will keep you focused and motivated to stay consistent.

• Start small and specific. Forget grand gestures - focus on one or two realistic, actionable goals. For example, the vague goal of “eat more vegetables” becomes “add a large handful of greens to dinner every evening”.

• Create a plan that fits your life. If mornings are chaotic, a 7 a.m. workout probably isn’t going to happen. Be realistic about your schedule and set goals that you can work into your lifestyle.

• Track your progress. Whether it’s journaling, ticking off a habit tracker, or simply reflecting weekly, tracking helps you to stay accountable and motivated.

And finally, if you know you need to overhaul your health but you don’t know what to do, or if you know exactly what you want to do but don’t know how to make it achievable, get support – you don’t have to do this alone. And here’s where I come in.

As a nutritional therapist, I work with you to figure out what’s really going on - what’s behind the cravings, the low energy, or the chronic symptoms you’ve been struggling with.  I dig deep, using a functional medicine approach to get to the root of the problem. And then, I create a plan that’s tailored to you and your life.

Not your neighbour. Not your sister’s best friend who visits the gym each day before work and swears by celery juice. Just you.  And I’m in your corner giving you the ongoing support and guidance you need to stay on track and hit your goals.

Something a client recently said to me is “I finally feel like I’m back in control again.” And honestly, that’s what it’s all about. Taking back control from fad diets, quick fixes, and unrealistic expectations.

So, if you’re sick of the cycle - of setting resolutions that feel impossible, of starting over every January only to give up by February - I’d love to help. I have limited spaces available for January before the inevitable rush of “new year, new me” inquiries takes over, so if you’re ready to make real, lasting changes, now’s the time.  Click here to book a free chat with me, and let’s make 2025 the year you finally break the cycle.

You’ve got this.