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Why most New Year's resolutions fail by mid-January
As 2026 begins, social media and workplace conversations are flooded with promises of self-improvement-gym memberships, diet plans, and career changes. Yet research shows most resolutions collapse within weeks. Experts say vague, rigid, or overly ambitious goals are often to blame.
The problem with traditional resolutions
Dr. Claire Kaye, a former GP and confidence coach, warns against broad statements like "lose weight" or "change career." These lack actionable steps and create pressure rather than progress.
"Resolutions fail when they focus on what people want to escape, not what they want more of," she explains. "Sustainable change starts with understanding what already works in your life and what no longer serves you."
Reframing goals for success
Kaye advises shifting from fixed outcomes to directional language. Instead of "I'll never drink again," she suggests: "I'm learning what balance looks like for me." Similarly, "lose weight" could become: "I want to feel energized and comfortable in my body."
"Direction and experience matter more than a fixed endpoint. Ask yourself: What would make this goal feel meaningful?"
Dr. Claire Kaye
Flexibility over perfection
Psychologist Kimberley Wilson highlights the pitfalls of all-or-nothing thinking. Phrases like "always" or "never" set unrealistic expectations, making failure feel inevitable after a single slip-up.
"People judge one moment in isolation, ignoring the bigger picture," Wilson says on the What's Up Doc podcast. "A missed workout or takeaway meal doesn't erase weeks of progress."
She emphasizes curiosity over self-criticism: "If you stumble, ask what triggered it and how to adjust. Every day is a reset."
Practical strategies to stick to resolutions
Habit stacking
Career coach Emma Jefferys recommends "habit stacking"-tying new behaviors to existing routines. Examples include doing push-ups after brushing teeth or stretching after putting kids to bed.
"You're not adding to your plate; you're weaving new habits into your daily architecture."
Emma Jefferys
Environmental cues
Jefferys also suggests designing your surroundings for success. Want to read more? Keep a book on your pillow. Trying to save money? Link it to a positive goal, like a holiday fund.
Financial resolutions
Tom Francis, head of personal finance at Octopus Money, advises setting small, achievable targets. "Saving £100 a month feels manageable; £1,200 all at once is overwhelming," he says. "If setbacks happen, reduce the amount-consistency matters more than perfection."
Key takeaways for 2026
- Replace rigid goals with flexible, directional language (e.g., "I want to explore" vs. "I must achieve").
- Use habit stacking to integrate new behaviors into existing routines.
- Treat slip-ups as learning opportunities, not failures.
- Focus on progress, not perfection-small steps sustain long-term change.
