New Year’s Resolutions: Fuel for Growth or a Hidden Burden?

After a holiday season where many of us ate a little too much and drank more than we normally would, the New Year often begins with a familiar ritual: New Year’s resolutions.

We make lists of what we’ll start doing — and what we’ll finally stop. Unsurprisingly, weight loss, getting fit, changing careers and getting organised usually top the list.

Most resolutions are driven by a quiet (or not so quiet) sense of what we should be doing — or ought to stop doing. And that’s where things often begin to unravel.

“Shoulds” and “ought tos” are rarely inspiring. At least, not for very long.

Human nature tells us we’re far more motivated by what we want than by what we feel obliged to do.

And the statistics back this up.

According to research published in the University of Scranton Journal of Clinical Psychology:

·       Only 8% of people successfully achieve their New Year’s resolutions

·       47% experience only infrequent success

·       39% of people in their twenties achieve their resolutions each year, compared with just 14% of those in their fifties

·       Only 46% maintain their resolutions beyond six months, with 29% giving up after just two weeks

In fact, “Quitter’s Friday” is a real phenomenon — typically the second Friday in January — when nearly half of all people abandon their resolutions altogether. That’s sobering.

The good news? Making goals still matters.

Research suggests that people who set goals are up to ten times more likely to achieve them than those who don’t. So it’s not that resolutions are pointless — it’s that how we approach them matters.

Perhaps that’s why many people are turning away from traditional resolutions and choosing a word or phrase for the year instead. Words like focus, clarity or abundance act as guiding principles rather than rigid commitments. For some, this simplicity helps maintain momentum where long lists fail.

But even this approach can fall short without consistency and follow-through.

There is another way — one that combines intention, focus and action, and significantly improves the likelihood of success.

Here are a few principles that make the difference:

1. Set goals inspired by what you want — not what you think you should do.Instead of “lose weight,” try something more outcome-focused: “Maintain a healthy diet and exercise for 30 minutes a day so I feel fitter, healthier and more confident.” Fewer goals, clearly prioritised, work better.

2. Break big goals into manageable steps.Large goals can feel overwhelming. Breaking them down, attaching timeframes, and rewarding progress keeps motivation high.

3. Write your goals down and make them visible.Whether it’s a vision board or a simple written reminder, place it somewhere you’ll see often. Pair each goal with clear actions that move you forward.

4. Build in accountability.Give a colleague, friend or business partner permission to hold you accountable. Regular check-ins and honest feedback matter — especially when motivation dips.

5. Review and adjust regularly.Goals aren’t meant to be rigid. As priorities shift and clarity grows, allow yourself to adapt rather than abandon them.

6. Reward effort, not just outcomes.You control your actions — not always the results. Recognising effort builds momentum, confidence and wellbeing.

7. Consider working with a coach.As The Telegraph noted, coaching can strengthen self-worth, sharpen focus and accelerate progress. At its core, coaching brings three critical ingredients together: accountability, commitment and clarity.

So whether you’re setting goals or choosing a word for the year, don’t become another Quitter’s Friday statistic.

Here’s to a year of intention, progress, adventure — and living more authentically than ever.

Happy New Year.

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