New Year, New You?
Why Most Resolutions Fail and How to Set Yourself Up for Success
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Introduction
New Year = New Year's Resolutions. Each year, millions of people set ambitious goals, with 79% related to health and fitness. The start of a new year feels like the perfect time to make changes, doesn’t it?
But here’s the truth: Is a "new you" really the goal, or is it about creating realistic, achievable plans that truly align with your goals and lifestyle?
Why Most New Year’s Resolutions Fail
Let’s talk about it—most New Year’s resolutions don’t succeed. Research shows about 80% of them are abandoned by February. It’s not for a lack of effort or motivation but often due to these common pitfalls:
All-or-Nothing Mindset: Diving into a resolution with an extreme approach, like “I’ll never eat dessert again,” often leads to burnout.
Lack of a Long-Term Plan: Big goals without small, actionable steps can feel overwhelming.
Perfection Over Progress: One slip-up—like indulging at a special occasion—often causes people to give up entirely.
For example: Imagine committing to a strict no-sugar diet. After enjoying dessert at a family gathering, you feel like you’ve failed, leading you to abandon the resolution altogether.
Shifting the Mindset
To succeed in making lasting changes, you need to shift your mindset. Instead of focusing on all the big changes you want to make in the new year, start with the goals that truly matter to you. Then, break those goals down into a realistic, step-by-step plan.
The best resolutions aren’t about overhauling your life overnight. They focus on sustainable, incremental progress—not an all-or-nothing mindset. By taking small, intentional steps, you create momentum that builds over time.
And here’s the key: Celebrate your progress, not perfection. Perfection is unrealistic, but progress—no matter how small—is worth acknowledging. Recognizing those wins keeps you motivated and moving forward.
Steps to Achieve Your Goals
Set Clear, Realistic Goals
Goals should align with your values and lifestyle.
Examples:Aim to eat more vegetables instead of cutting out all carbs.
Commit to 2–3 runs per week instead of doubling your weekly mileage overnight.
Create a Step-by-Step Plan
Break your goals into manageable steps. For instance, if you’re aiming to run a 10K, focus on gradually increasing mileage over time.Build Flexibility Into Your Plan
Life happens, and plans can derail. Incorporate flexibility to stay on track. Missing a workout or indulging in an extra treat doesn’t mean failure—just get back to your routine.Track Progress
Tracking your progress through journaling or an app can be incredibly motivating. This blog Journaling Prompts Every Runner Needs to Reflect, Grow, and Succeed offers practical tips and prompts to get you started.See how far you’ve come, especially when you’re feeling discouraged.
Identify what’s working well and what needs adjustment.
Celebrate milestones along the way.
Find Accountability and Support
Accountability is crucial. Hiring a coach or joining a supportive group can provide expert guidance and motivation. Coaches tailor strategies to your needs, helping you stay consistent and successful.
Need accountability? Explore my signature coaching programs or self-paced evergreen courses like Intuitive Eating or Running Essentials For Beginners. These resources give you tools, support, and structure to achieve your goals and make changes that last.
Realistic Plans for Popular Resolutions
Here’s how to apply these principles to common New Year’s goals:
For Diet Changes: Replace one meal a day with a nutrient-rich option rather than attempting a complete overhaul.
For Fitness Goals: Start with 2–3 workouts per week instead of committing to daily sessions.
For Running: Set a realistic race goal, focusing first on consistent weekly mileage before adding speed work or longer distances.
Conclusion: A Better Approach for the New Year
This New Year, ditch the idea of needing a “new you.” Maybe everything is already going well—if you’re happy with your current path, don’t feel pressured to make changes just because it’s January.
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