Why New Year’s Resolutions Fail – and How to Create Habits That Stick

By Kristina Karlsson

Every January, millions of us set New Year’s resolutions, full of hope and ambition. But did you know that by mid-February, 80% of those resolutions are abandoned?

Why do we find it so hard to stick to them, and how can we turn this around?

As someone who’s passionate about helping you create a life you truly love, I want to share some practical strategies for making lasting changes.

In this blog post - based on this recent podcast episode - we’ll explore the common pitfalls of New Year’s resolutions and discover how you can create habits that truly stick.

Why Do Resolutions Fail?

We’ve all been there – setting big goals, only to lose momentum after a few weeks. Research reveals some key reasons why resolutions often fail:

1. Unrealistic Expectations: Big goals can feel exciting, but they quickly become overwhelming when they require significant lifestyle changes.
2. Vague Plans: Statements like “I’ll get fit” or “I’ll eat healthier” lack the specificity needed to create lasting change.
3. Over-Reliance on Motivation: Motivation is fleeting. Without systems in place, it’s easy to falter when enthusiasm wanes.
4. Outcome Focus: Many resolutions focus on the result – like losing weight – without addressing the habits needed to get there.
5. All-or-Nothing Thinking: One slip-up often leads people to feel they’ve failed, causing them to give up entirely.

The Secret to Making Resolutions Stick

Here’s the good news: by understanding these pitfalls, you can overcome them. Here are my top tips for crafting resolutions and habits that last:

1. Start Small and Build Consistency

Instead of diving into a two-hour gym routine, begin with a five-minute walk or a short workout. Consistency matters more than intensity. Once the habit becomes second nature, you can gradually increase the effort.

2. Shift Your Mindset

Focus on identity, not just outcomes. For example, instead of saying, “I want to lose weight,” say, “I am someone who prioritizes my health.” When your actions align with the person you want to become, habits stick more easily.

3. Build Systems

James Clear, author of Atomic Habits, puts it perfectly: “You do not rise to the level of your goals. You fall to the level of your systems.” Create systems that support your goals, like meal prepping on Sundays or setting reminders for daily habits.

4. Write It Down

Studies show you’re 42% more likely to achieve your goals if you write them down. Use a journal to break your goals into actionable steps. I love using my Plan Your Year journal and Habit Journal for this.

5. Celebrate Small Wins

Every small step matters. Write down your victories in a journal, practice gratitude, and celebrate progress – no matter how small. Positivity fuels momentum.

6. Be Flexible

Life happens, and perfection isn’t the goal. If you miss a day, don’t let it derail you. Simply pick up where you left off.

How to Take Action Today

Here’s your invitation to get started: grab a journal and write down one small step you can take today toward your dream life.

Remember, creating your dream life isn’t about giant leaps – it’s about consistent, meaningful progress.

If you’d like more support, join my Dream Life Coaching Program or my Habit Club, where we work together on creating habits that transform lives.

In February, our book club GROW is reading The Habit Revolution by Dr. Gina Cleo, and she’ll be joining us for a live Q&A session. Don’t miss this chance to learn from an expert!

Creating a life you love starts with a dream – and the decision to take small steps every day.

You’ve got this!