#324 - WHY NEW YEAR'S RESOLUTIONS FAIL & WHAT TO DO ABOUT IT

Welcome to another short but empowering episode...

Today, we explore why New Year’s resolutions fail so often and, more importantly, how we can create real, lasting change instead (something I've studied and implemented successfully for years). 

Three key takeaways you can expect:

1. Discover why 80% of resolutions fail by mid-February.
2. Learn how starting small and focusing on consistency will transform your habits.
3. Get practical tips for building systems that make achieving your dreams easier.

Take this opportunity to learn how to identify the simple habits that align with the life you want - and start creating meaningful change today.

...and I'm here to help in a range of ways.

Listen in and discover how to set yourself up for success, one step at a time, so you can move closer to living your dream life – whatever that means to you.

As always, I’d LOVE to hear what resonates with you from this episode and what you plan to implement after listening in. So please share and let’s keep the conversation going in the Dream Life Podcast Facebook Group here.    

Have a wonderful weekend… and remember, it all starts with a dream 💛

Dream Life & kikki.K Founder  

SHOW NOTES:

• Join our FREE 60 min online workshop facilitated by Kristina -> MAKE 2025 YOUR BEST YEAR YET
• Join my Platinum Coaching Program - where in February our focus is on Stepping Into the Best Version of You, by building habits that align with your dreams. Learn more here.
• Join my virtual book club GROW for February where we meet weekly on Zoom to discuss and squeeze the learnings from great books. This Feb we're reading The Habit Revolution, by Dr Gina Cleo - focussing on remarkable techniques that rewire your brain to form good habits.
• Products mentioned by Kristina:
  • Find Plan Your Year Journal here. Your guided tool to map out dreams, goals, and actionable steps.
  • Find Daily Wins Journal here. Reflect in 5 mins a day on daily victories. Fuel gratitude and momentum.
  • Find Habit Journal here. Focus on one habit or resolution at a time.
• Dream Life Community Facebook Group: Connect with like-minded dreamers.

RESOURCES:

• Sign up to our email list here to hear about upcoming workshops.
• Take your first step to getting clarity on what you want from life with this free bonus dreaming exercise here 101 Dreams Audio Guide 
• Buy Kristina's book, Your Dream Life Starts Here
• Discover how close you are to living your Dream Life. Take our 5min Quiz here and get personalised insights emailed to you...

TRANSCRIPT:

Hi there, and welcome back to the Your Dream Life Starts Here podcast! I'm Kristina Karlsson, founder of Dream Life, author of Your Dream Life Starts Here, and someone who's deeply passionate about helping you create a life you truly love.

Today, we’re diving into a topic that resonates with so many of us: New Year’s resolutions.

Why do they often fail, and more importantly, how can we make real, lasting changes instead?

If you’re someone who starts January full of hope and ambition, only to feel deflated by February, this episode is for you. I’ll share practical strategies to help you set yourself up for success this year.

Why Do New Year’s Resolutions Fail?

Did you know that research shows 23% of people abandon their resolutions after just one week, and by mid-February, 80% have given up entirely? Why does this happen?

Here are the main reasons:

1. Unrealistic Expectations: Many people set big, lofty goals like “I’ll lose 20 kilos” or “I’ll save $10,000.” These feel exciting at first but become overwhelming because they require massive lifestyle changes.
2. Lack of a Clear Plan: Broad statements like “I’ll get fit” or “I’ll eat healthier” often lack a roadmap. Without a plan, it’s easy to lose direction.
3. Over-Reliance on Motivation: Motivation is powerful, but fleeting. When it fades (and it will), people often don’t have systems to fall back on.
4. Failure to Address Habits: Resolutions often focus on outcomes rather than behaviors. For example, wanting to lose weight without addressing habits like snacking or skipping workouts.
5. All-or-Nothing Thinking: One missed workout or a small indulgence can make people feel like they’ve failed, leading them to give up entirely.

How to Create Resolutions That Stick

The good news? These pitfalls can be avoided. Here are some practical steps to help you craft resolutions that last:

1. Start Small: If your goal is to get healthier, don’t jump into a two-hour gym routine if you’ve never worked out before. Begin with a five-minute walk or a short gym session. Consistency is more important than intensity. Once a habit becomes consistent, you can build on it.

2. Focus on Identity, Not Outcomes: Instead of saying, “I want to lose weight,” say, “I am someone who prioritizes my health.” This mindset shift helps align your actions with the person you want to become.

3. Build Systems: As James Clear, author of Atomic Habits, says, “You do not rise to the level of your goals. You fall to the level of your systems.” A resolution without a plan is just a wish. Create systems, like meal prepping on Sundays or setting up automatic savings.

4. Write It Down: Studies show you’re 42% more likely to achieve your goals if you write them down. I use my Plan Your Year journal to map out dreams and goals, breaking them into actionable steps. For focused goals, I recommend our Habit Journal.

5. Anchor New Habits: Pair a new habit with an existing routine. For instance, if you want to journal daily, link it to your morning coffee or tea. I use my Daily Wins Journal each night before bed, reflecting on what’s working and celebrating small victories.

6. Track Progress: Tracking keeps you accountable. Whether you use a journal or an app, monitoring your progress helps you identify what’s working. I love checking off small wins in my 31-Day Habit Journal.

7. Celebrate Small Wins: Every step counts, whether it’s a workout, a mindful moment, or a small saving. Gratitude and positivity fuel momentum, so make a habit of writing down your daily victories.

8. Be Flexible: Life happens. If you miss a day, don’t let it derail you. Just pick up where you left off. In my Habit Club, we encourage kindness towards ourselves and support each other to keep going, even after slip-ups.

Building Resilience and Momentum

Resilience is key to creating lasting change. Instead of aiming for perfection, aim for consistency. Remember James Clear’s quote: “You do not rise to the level of your goals. You fall to the level of your systems.”

Ask yourself:

• What system can I build to make my goal easier?
• Who can support me on this journey?
• How can I reward myself for progress?

Resources and Support

If you’re fascinated by habits like I am, I encourage you to join my book club, Grow. In February, we’re reading The Habit Revolution by Dr. Gina Cleo, who’s also joining us for a live Q&A session. This is a fantastic opportunity to ask questions and get advice, especially if you’re struggling with a habit that’s hard to change.

And if you’d like more support, check out my Dream Life coaching program. In February, we’ll focus on taking life to the next level by stepping into the best version of ourselves – which aligns perfectly with creating sustainable habits.

Final Thoughts

Creating your dream life isn’t about giant leaps. It’s about showing up daily, making small, meaningful progress, and enjoying the journey. Take a deep breath, grab your favorite journal, and write down one small step you’ll take today toward your dream life.

You’ve got this!

If you found this episode helpful, I’d love for you to share it with a friend or leave a review. I’m so grateful for your support, and I read every single review.

As always, I’ll be back next Monday with a new episode of Monday Motivation. Until then, keep dreaming, keep doing, and keep creating a life you truly love.