How to Make Your New Year Resolutions Work

How to Make Your New Year Resolutions Work

By Mark Wager

The new year brings with it fresh opportunities and a sense of renewal. It’s that time of year when many of us sit down to write our New Year resolutions—a list of changes we want to make to improve our lives. Some people focus on personal goals, such as losing weight, forming new relationships, or improving their mental well-being. Others aim for professional milestones, like earning a promotion or starting a new business. Whatever the goal, New Year resolutions represent a promise to ourselves: a commitment to change for the better.

But here’s the catch—most of us fail. Studies show that around 75% of people abandon their resolutions within the first month, and a staggering 90% give up by the end of the year. That’s an overwhelming majority, and it begs the question: Why? Why do so many people start with good intentions but end up falling short?

If you’ve ever struggled to stick to a resolution, you’re not alone. Let’s explore why resolutions fail and, more importantly, how you can ensure yours succeed.

Why Resolutions Fail

To truly transform your life, two essential elements need to be in place. The first is that the change must lead to a reality better than the one you’re currently living. The second is that you must have an undeniable belief that the change is achievable.

Without these two components, even the most well-intentioned resolutions are doomed to fail. It’s not that you’re lazy or lack willpower. It’s that you’re trying to build something new without laying the proper foundation. Let’s explore what these two elements mean in practice.

Imagine a Better Reality

Human beings are hardwired for survival. Our instincts, shaped by millions of years of evolution, push us to avoid pain and seek pleasure. While our conscious minds may decide on a resolution, our primal instincts often resist change, especially when it involves discomfort.

Think about a common resolution like joining a gym. At first, you might feel excited and motivated. But as the novelty wears off, the reality of sore muscles and sweaty workouts sets in. Your primal instincts kick in, urging you to avoid the discomfort. Before you know it, the gym becomes a distant memory.

The problem isn’t your lack of willpower—it’s your focus. When you concentrate solely on the short-term discomfort of exercising, you’re fighting against your instincts. However, if you shift your focus to the long-term pleasure of the outcome, you can reprogram your mind to embrace the change.

Instead of saying, “I’m going to the gym,” think of it as, “I’m becoming healthier so I can enjoy life more and live longer.” The gym becomes part of a larger, more meaningful goal rather than the focus of your efforts. This shift taps into the powerful instinct to seek pleasure, turning your natural impulses into allies rather than obstacles.

Take a moment to visualise your future self. Picture the healthier, more energetic version of you. Imagine the joy of being able to do things you’ve struggled with before—whether it’s keeping up with your kids, enjoying a hike, or simply feeling more confident in your own skin. The clearer and more vivid this vision becomes, the stronger your motivation will be.

Believe in Yourself

The second key to success is belief. Without belief, even the best-laid plans can crumble. It’s impossible to consistently achieve at a level higher than your belief in yourself and your abilities.

There’s a powerful story that illustrates the importance of belief. For nearly nine years, the world record for the mile stood at 4:01.4. Many believed it was physically impossible for a human to run a mile in under four minutes. Experts speculated that attempting such a feat could even be fatal.

Then, on 6th May 1954, Roger Bannister, a medical student at Oxford University, shattered that barrier by running the mile in 3:59.4. His achievement didn’t just break a record; it broke a mental barrier for athletes around the world. Within three years, sixteen other runners achieved the same feat. The physical ability of these runners hadn’t changed—but their belief had.

Belief can transform what seems impossible into reality. The good news is that belief isn’t something you’re born with; it’s something you can cultivate. One of the simplest ways to build belief is through preparation.

If your resolution is to live a healthier life, your belief will grow as you prepare. Joining a gym is a good start, but imagine how much more confident you’d feel if you also researched which foods to eat, planned your workouts, and set measurable goals like tracking your body fat percentage or strength levels. The more prepared you are, the stronger your belief in your ability to succeed becomes.

Setting Yourself Up for Success

Once you’ve imagined a better reality and built your belief, it’s important to set yourself up for long-term success. The key is to keep things manageable and focus on the journey rather than just the destination.

Instead of overwhelming yourself with huge goals, start small and build momentum. Every step you take brings you closer to your vision of a better life. When you notice progress—whether it’s feeling stronger, having more energy, or fitting into clothes you haven’t worn in years—celebrate those wins. Small victories remind you that you’re on the right track and keep you motivated.

Accountability can also make a big difference. Sharing your resolution with a trusted friend, family member, or coach can provide the encouragement you need on days when your motivation wanes. Knowing someone else is invested in your success can make the journey feel less daunting and more achievable.

It’s also important to remember that setbacks are part of the process. No one achieves their goals in a straight line. If you stumble, don’t view it as failure. Instead, treat it as a learning opportunity. What went wrong? What can you adjust? Every setback teaches you something valuable about yourself and your journey.

The Year of Possibility

The new year holds endless opportunities for those willing to take action. Whether your resolution is personal or professional, the key is to imagine a reality better than today and believe that it’s possible. These two simple but powerful shifts in mindset can transform your resolutions from wishful thinking into tangible achievements.

As we step into this new year, dream big. Visualise the life you want, prepare for the challenges ahead, and know that you are capable of achieving greatness.

Thank you for reading, and here’s to a year of growth, success, and happiness.

Dream big and live the life you want.