The 7 reasons New Year's resolutions often fail and how to make lasting change according to a psychologist
Despite good intentions, most New Year’s resolutions don’t stick around 🥳
- New Year’s Day is when many of us decide to set New Year’s resolutions.
- Despite good intentions, many don’t survive past the first few weeks of the year.
- Dr Bijal Chheda, Consultant Psychologist and Founder of Nos Curare, reveals seven reasons why January resolutions often fail and how to make lasting change.
Every January, millions of people set goals for themselves to meet for the new year.
However, despite good intentions, most resolutions won’t go the distance, with many of us giving up a few weeks into the new year.
The reasons resolutions often fall to the wayside have nothing to do with determination; it’s how our brains handle change and discipline. From setting too many resolutions at once, vague goals, and overloading with unrealistic expectations.
These are the seven reasons why we don’t stick to resolutions, according to a psychologist, and how to make lasting change in 2026.
Seven reasons why January resolutions fail
Dr Bijal Chheda, Consultant Psychologist and Founder of Nos Curare, has revealed seven reasons why our January resolutions often fail and how we can understand why to make changes last.
Goals are too vague
Oversimplified goals like “get fit” or “be happier” may sound positive, but without a concrete plan, it can be difficult to measure progress or even know where to begin.
Dr Bijal recommends reframing vague intentions into actionable ones instead. For instance, rather than “save money”, specify how much income you plan to set aside monthly.
Motivation peaks, then crashes
A new year often begins with a burst of motivation, fuelled by the “fresh start” effect. However, our habits cannot be transformed overnight. Once the excitement fades and reality sets back in, many find themselves quickly slipping back into old routines.
Dr Bijal explains that the key is to stop relying solely on amplified motivation and start building discipline over time, without giving up when progress hits an obstacle.
All-or-nothing thinking
A common trap is black-and-white thinking. When people miss a single workout or have one unhealthy meal, they may label the whole effort as a failure. However, perfectionism can sabotage progress faster than the mistake itself.
Dr Bijal outlines that it is important to remember that lasting change comes from flexibility and self-compassion. Setbacks are part of the process, not proof that you’ve fallen short. The more forgiving you are of occasional slip-ups, the more likely you are to get back on track.
No real plan or routine
To meet long-term goals, you need to have a strategy. Dr Bijal recommends setting smaller, weekly goals to build a routine that helps you achieve your dreams.
For example, if you want to start eating healthier, begin with weekly meal prepping rather than setting a rigid, blanket rule.
To incorporate new habits, structure is necessary. Start slow and gradually add new changes into your routine. Over time, this will feel easy to integrate into your daily life.
Too many changes at once
Many people take on too many resolutions at once, setting themselves up for failure. From quitting smoking to going vegan or taking up running, without pacing yourself, mental and physical fatigue can catch up easily.
In reality, stamina and cognitive energy are limited resources. By taking on too many goals at once, you’re spreading yourself too thin, making it harder to stick with any of them in the long run.
Relying on willpower alone
Willpower is often praised as the secret to success. The truth is, self-control can be heavily influenced by stress, mood, and energy levels.
This means it can easily fluctuate throughout the day. Contrary to belief, willpower is a temporary determination, not a personality trait.
Dr Bijal explains that when we’re fatigued, our brain prioritises comfort and familiarity, making it easier to slip back into old habits. Instead of relying on willpower, design your environment to make the right choices easier when you’re experiencing a low mood.
This could mean something as simple as crafting your to-do list the night before, preparing your gym clothes before your session, or limiting distractions while you work. Small assists matter more than you think, and your future self will thank you for it.
Ignoring the ‘why’ behind the goal
On social media, it's easy to be influenced by trends without question; however, without understanding the emotion or logic behind your purpose, goals can start to feel hollow or even burdensome.
Before deciding on your resolutions, Dr Bijal encourages reflection on the personal meaning behind your goals. Whether it’s wanting more time with your kids or gaining financial independence, knowing your “why” helps keep motivation high, even when progress slows down.
The New Year can be overwhelming, but you’re not alone. Find out more about looking after your mental health in 2026 at Every Mind Matters.