Why New Year’s Eve Resolutions Often Fail

Why Most New Year’s Resolutions Fail (and What Actually Works Instead)

Every January, it’s the same story.

Gyms are packed. Sugar, alcohol and carbs are suddenly declared the enemy. Sleep, exercise, meditation and meal prep are all meant to happen at once. By February, motivation has fizzled, routines have slipped, and most people are left feeling like they’ve “failed” yet again.

If this sounds familiar, here’s the good news. You’re not lazy, broken, or lacking willpower.

The problem isn’t you. The problem is how New Year’s resolutions and in fact most new habits forming routines are designed.

Most resolutions and new habits fail because they ask the brain to change too much, too fast, using motivation alone. And motivation is a terrible long term strategy.

This is where the principles from James Clear’s book Atomic Habits are far more helpful, especially if your goals involve health, energy, weight, hormones, or reducing your risk of chronic disease. I highly recommend you read this book.

The Real Reason Resolutions Don’t Stick

Traditional New Year’s resolutions tend to focus on outcomes.

“I want to lose 10kg.”
“I want to eat better.”
“I want to exercise five times a week.”
“I want to stop stress eating.”

The issue is that outcomes don’t tell your brain how to behave today. They also rely heavily on future motivation, which is influenced by sleep, stress, hormones, workload, family life, and how well your nervous system is coping.

When life gets busy (and it always does), the old habits win because they’re familiar, easy, and comforting.

This isn’t a failure of discipline. It’s biology and how our brain is wired.

Why Atomic Habits strategies get’s it right.

One of the most powerful ideas in Atomic Habits is that lasting change doesn’t come from massive overhauls. It comes from tiny, consistent actions that compound over time.

Small habits may feel insignificant, but repeated daily, they quietly reshape your identity, your health, and your behaviour.

Instead of asking, “What do I want to achieve?”

The better question is, “Who do I want to become?”

Or “What do I want my final few decades to look like?”

This shift is especially important in health. Sustainable wellbeing is not about being “good” for a few weeks. It’s about becoming the kind of person who naturally supports their body most of the time.

Identity First, Not Willpower

Rather than saying, “I want to eat healthier,” the Atomic Habits approach would reframe this as…

“I’m someone who prioritises whole real food.”
“I’m someone who supports my metabolism.”
“I’m someone who takes care of my future health.”

Each small action then becomes a vote for that identity.

Choosing protein at breakfast.
Going for a 10-minute walk after dinner.
Putting your phone down 30 minutes earlier at night.

None of these require heroic effort. But over time, they change how you see yourself, and that’s when habits stick.

Small Changes Beat Big Promises

Another reason New Year’s resolutions fail is that they’re often too big to repeat.

A daily 60 minute workout sounds impressive, but it’s fragile. One bad night’s sleep or a busy day, and it’s gone.

A five minute walk feels almost too easy, which is exactly why it works. It lowers the barrier to action. And once a habit is established, it often grows naturally.

Consistency beats intensity every time.

This is especially relevant for women dealing with fatigue, hormonal shifts, stress, or recovery after illness. Your body doesn’t need extremes. It needs reliability.

Environment Matters More Than Motivation

One of the most overlooked insights from Atomic Habits is that your environment shapes your behaviour far more than your intentions.

If ultra processed snacks are visible and convenient, you’ll eat them.
If your walking shoes are by the door, you’re more likely to move.
If your phone lives beside your bed, sleep will suffer.

If you have a large glass of water at your bedside, you will drink it first thing in the morning.

Health changes become easier when the environment supports them.

This might look like:

• Pre prepping simple protein options
• Keeping nourishing food at eye level, stop buying the ultra processed s%$#
• Creating a calming evening routine

No motivation required.

Progress Without Perfection

Perhaps the most important message here is this.

Health is not an all or nothing game.

Missing a workout, having a slice of cake, or falling off routine for a few days does not undo progress. What matters is returning to your habits without judgement.

This is how real change happens. Quietly. Gradually. Consistently.

So if you’re tired of failed resolutions, maybe this is the year you stop trying to change everything at once. Focus instead on becoming the person who makes small, supportive choices most days.

Your body, your nervous system, and your future self will thank you.

 

Tamara