New Year’s Resolutions: Fresh Start or False Hope?
Each year, millions of us make New Year’s resolutions, vowing to finally live better, healthier, more productive lives. This week I have been asked 3 times about my New Year's resolutions... it got me thinking... will I be doing Resolutions?? I doubt it.
I have plans and goals... I have habits and behaviours I want to improve or skills and lateral thinking I want to evolve. But that is all the time, every day, week and month. The relentless pursuit of excellence and a journey to fulfil my potential.
Think about it for a minute or two...
We enter January with bold intentions and, for a moment, believe change is within our grasp.. we can feel the hope in the air... oh the possibilities...
But is this yearly ritual truly driving us forward, or is it setting us up for yet another cycle of half-hearted commitment and frustration?
Be honest here... how many resolutions have you actually followed through with?
Studies show that most New Year’s resolutions fail. Strava, the fitness tracking app, calls January 19 “Quitter’s Day” because that’s when most people abandon their goals. It’s a telling stat. In fact, research from the University of Scranton suggests only 8% of people actually achieve their New Year’s goals. Why, then, do we keep returning to this same pattern, expecting different results?
Some might say it’s our desire for a fresh start, what psychologists call the “Fresh Start Effect.” The symbolism of a new year gives us a moment of pause, a brief window where we feel ready to hit reset.
But psychologist and author of Atomic Habits (one of my favourite books) James Clear reminds us, “Habits are the compound interest of self-improvement.” And that requires more than a single, symbolic date. It takes daily commitment, a gradual and patient climb rather than a leap.
So why don’t resolutions stick? The answer might lie in how we view motivation versus discipline. Motivation is exhilarating—an emotional surge that gives us momentum. But it’s transitory, it is short-lived and when it fades, many of us slip back into old habits.
This is where discipline steps in. Former Navy SEAL Jocko Willink captures this perfectly: “Discipline equals freedom.” Those who commit to steady improvement know it’s not about a momentary surge in motivation; it’s about creating an environment, mindset and focus where discipline can thrive, a lifestyle rooted in small, consistent steps.
The Case Against Resolutions: Patterns and Pitfalls
New Year’s resolutions often fall prey to what psychologists call binary thinking: we’re either succeeding or failing, on track or off. This all-or-nothing mentality can trap us. One misstep—a missed workout, a small indulgence—and we feel the whole endeavour unraveling. In reality, though, growth isn’t binary; it’s about cumulative progress, a journey of persistence rather than perfection. It is literally compound interest on the habits, behaviours and mindset you maintain and focus on.
Psychologist Janet Polivy’s concept of “False Hope Syndrome” further illustrates this. According to Polivy, people often set unrealistic resolutions, fuelled by overly optimistic expectations and I may be blunt in saying it... simply lying to themselves.
They envision an ideal self, taking on goals that are grand but unsustainable. This leads to failure and disappointment, making people less likely to believe in future changes. In contrast, the philosophy of kaizen, or continuous improvement, shifts the focus to incremental steps. Gradual change has a way of sticking, embedding itself in our lives without the "burnout" and self-blame that can and in a lot of cases do accompany New Year’s resolutions.
The Ritual of Renewal: What Resolutions Offer
I AM NOT ignoring or disagreeing with the power of resolutions. I simply want to write this to get people thinking 8+ weeks out before the make these huge commitments that most won't follow through with unless they have evolved habits and behaviours before New Year's... hence the timing of this piece.
New Year’s Day is more than just an arbitrary date; it’s a cultural ritual, a moment where the world collectively pauses. It is the beginning of something new... a new year, new possibilities, a new chapter and for a lot of people... a new you...
This ritualistic reflection isn’t entirely without merit. It gives us a chance to check in with ourselves, to ask what matters and where we want to be. It’s a time to "renew our focus" and maybe even have a reset.
Social accountability is another reason resolutions can work. When we declare our intentions publicly, we create a sense of commitment that’s hard to ignore. Studies show that people who share their resolutions with friends or family are more likely to follow through, partly because they don’t want to let others—or themselves—down.
Plus, setting resolutions create a feeling of optimism. It’s really is about hope, about the possibility, and wanting to believe we can grow and change. You can. That is up to you though.
As psychologist Dr. Barbara Fredrickson explains, positivity fuels emotional resilience, helping us stay engaged in our goals, even if they’re short-lived. This sense of forward-looking hope, despite its flaws, can be genuinely uplifting.
Beyond Resolutions: A Lifestyle of Growth
Continuous improvement, is a powerful alternative. This approach I see as more realistic and pragmatic for both. It is less about monumental changes and wide-arching resolutions and more about building habits that compound over time. Pieces of a jigsaw that form together built on a foundation of mental strength, focus, clarity of mind and discipline.
Philosopher Will Durant paraphrased Aristotle’s wisdom in saying, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” In this mindset, growth isn’t about waiting for the right moment to start but embracing daily decisions that move us forward.
Something I want you to think about...
In a lifestyle of continuous improvement, change isn’t tied to dates on a calendar; it’s a commitment to purpose, it is a pragmatic focus on you.
Every single day is an opportunity to shape our lives... decision by decision.. action after action. Instead of waiting for the perfect moment, we build momentum through intentional steps and decisions that redefine our path forward. It’s not about drastic measures, immediate huge changes with no real plan and internal reflection—it’s about the discipline to act and staying committed.
The Final Word
In the end, maybe the solution isn’t to abandon resolutions altogether but to rethink them. I think trigger dates can work if you've reflected enough and are really committed... it’s not about setting huge goals once a year... it's about developing habits that reflect who we want to become, inching forward daily in ways that matter. Because true change isn’t a once-a-year things; it’s a continuous evolution, it is a relentless pursuit.
"A strong woman looks a challenge dead in the eye and gives it a wink." — Gina Carey
There is 8 weeks or so left in the year... reflect, think, plan and commit. Develop the habits and mindset now needed to achieve what you want in 2025.
Until Next Time,
Shane
