If you have “failed” at your New Year’s Eve resolutions in the past, it is not because you are  weak or unmotivated, but because the structure of typical resolutions set us up for failure.

Here are the big reasons why you fail and new strategies to implement for success:

Resolutions are usually too vague be specific

Goals like “get fit,” “be healthier,” or “save money” aren’t specific enough to guide behavior. Without clarity, there’s no actionable path.

Set a specific and reasonable goal. Have a specific measure of success such as save $50.00 per week or eat 20 healthy meals a week and have one cheat me as a reward.

Don’t rely on motivation, set up a system instead

We all know what we need to change in our life. For most of us, there is a period of contemplation and working toward commitment prior to making a lifestyle change. Motivation spikes on January 1st but fades quickly. Habits require systems—routines, reminders, environment changes—not willpower alone. Once you establish your specific goal, set up specific actions to achieve them. Take notes, have an accountability buddy, celebrate every little victory.

Too much, too fast will not get you there – slow and steady will

People often overhaul multiple parts of their life simultaneously. Big, sudden lifestyle changes are hard to sustain. Commit to one goal. Be clear on why it is important and meaningful to you. See yourself in the future having achieved that goal. “In six months, I will lose 10 pounds”. Have your inspiration pants nearby to keep you motivated.

No accountability or tracking get in the way of small dopamine hits

Without feedback, progress is invisible. It’s easy to decide you’re “failing” even when you’re making slow progress. There are many apps to keep track of your progress. There is likely more than one way to track progress such as: time invested, money saved, steps, ounces over pounds. Have more than one way to track your success. That way you always have something to celebrate. Every little success will give you a dopamine hit.

All-or-nothing thinking- aim for 80% success, that is still an “A”

One slip (“I skipped the gym today”) can feel like failure, leading to abandonment of the goal altogether. If you skip, focus on another measure of success such as you ate or hydrated well. Figure out what is 80% success. If you’re between 80% and 100%, you’re on track.  There is no reason to jump ship because you don’t have a perfect track record. You are human.

Goals aren’t emotionally aligned

If the resolution isn’t deeply meaningful—if it’s something you feel you should do, not something you truly care about—it won’t stick. Anchor your goals to your value system. Make it count, pick a goal that has real impact and that your truly want to achieve.

The January 1st effect

The cultural pressure of the New Year creates a false sense of urgency. A goal chosen because of the date, not readiness, often lacks commitment. While there are moments in the year that seem more natural to start a new behaviour such as January or September, Day 1 of your goal can be any day of the year. Make it your special date. Don’t procrastinate and wait for a specific date to start.

If you’d like, I can help you turn a vague resolution into a specific, realistic, enjoyable goal—and build a small system around it.