There is euphoria, enthusiasm, big plans and dreams. Yet by the end of the year, we do not return to reviewing these resolutions. We systematically forget about them over the course of 12 months and start the cycle again, creating goals that feel increasingly difficult to tick off. So how can we change this? Do New Year’s resolutions even make sense?

The Same Goals, Every Year

Every year, your list of goals for the next 12 months may look very similar. Among the most popular New Year’s resolutions are certainly those related to physical activity. Every year in January, gyms and fitness centres are bursting at the seams, only to gradually empty with each passing week, and by spring, there are a few regular visitors left.

Many of us promise ourselves we will lose weight, quit smoking, learn a new language, work harder to achieve our goals, live more actively, or travel more... The list is long, the demands are high, and the time feels limited.

Why January Feels So Powerful

Why does the transition from the old year to the new one feel motivating for making resolutions? There is a certain symbolism in it. We like specific numbers and dates that can be the beginning of something new for us. The beginning of another year, month, or week is an ideal symbolic moment that represents a new start, and we are ready to accept new challenges with renewed energy. However, it is important to remember that most of your goals do not require a specific date. If you want to change something, do not wait until midnight - start now!

Most New Year’s resolutions are really about habits: we want to eat healthier, exercise more, study, wake up earlier, and be more productive. But habits are usually deeply ingrained– changing them takes time, consistency and perseverance.

“Making a decision that is one percent better or one percent worse may seem insignificant in the moment, but over the course of a lifetime, such decisions make the difference between who you are and who you could be. Success is the result of daily habits, not one-off, major life changes”, writes James Clear in Atomic Habits.

New Year’s resolutions are not achieved through a one-off activity. It’s also worth considering whether they are truly based on your needs or on the needs and expectations of others. Only resolutions that are based on your inner desires, dreams and wishes will stand a real chance of becoming part of your life.

The Power of Writing Things Down

At the start of the new year, many of us traditionally make a list of our goals, dreams and desires. If you enjoy writing things down and creating bucket lists, go ahead! Putting New Year’s resolutions on paper will help you realise how much you still have to do (and how much is actually in your hands). Handwriting activates specific parts of the brain, making it easier to recognise our intention. It also helps you set a clear path toward a specific goal. And ticking off resolutions can be really fascinating and satisfying! When we write our plans and tick off what we have accomplished, we receive additional satisfaction from what we have done.


However, it is important to have something to tick off. Avoid wishful thinking, abandon unrealistic expectations, and focus not on the goal itself but only on the steps that will bring you closer to it. Or rather, small steps - regularity is more important than quantity.

What the Research Says

British psychology professor Richard Wiseman tracked over 3,000 people who’d committed to a variety of resolutions, from going to the gym to drinking less. At the end of the year, only 12 percent of the group had stuck with their programme. A similar study from the University of Scranton showed slightly better results, with a higher success rate of 19 percent.

It’s best to keep your goals realistic. “Most people struggle with resolutions because they’re often too broad, overly ambitious, or disconnected from daily life”, explains integrative psychotherapist Jenny Mahlum of New York Counselling.

“Real change isn’t about flipping a switch; it’s about building a foundation.” This also applies to the number of resolutions you set. Keeping your list of resolutions short will help you stay consistent and avoid burnout. When you remember that each goal requires small, daily actions, even a short list can represent a meaningful commitment.

When Things Don’t Go to Plan

What happens if you look back at your list in 12 months and realise with sadness that you didn’t achieve your New Year’s resolutions? Don’t see it as a failure – if you tried, your unfulfilled goal is not a failure, it’s a small obstacle on the way to fulfilling your dream. Maybe the goal was unrealistic, or maybe life simply got in the way. Do what feels right for you. Don’t be afraid to dream, but don’t be too hard on yourself either. After all, they are just New Year’s resolutions.