By: Alba Rosa Leal Martín (Contributor)
Every January, we tell ourselves that this will be the year we finally make that big change we’ve been wanting. However, studies suggest that fewer than 10% of people follow through on their New Year’s resolutions. Those plans rarely last beyond two to four weeks.
However, habits can start anytime in the year—or even the week—as long as they’re backed by solid support. This article shares practical tools for long-term change without pressure or guilt.
Social media, marketing and productivity culture amplify the “New year, new me” narrative with images of people who seem to have everything under control: getting up before sunrise to work out, reading constantly, meditating every day and “making every minute count.”
When those ideal routines don’t match real life, it is easy to feel inadequate and start believing that there is a lack of discipline, consistency or motivation. However, most people struggle to maintain that pace for more than a few weeks amid everyday demands and shifting rhythms.
Why do goals fall apart so quickly?
Studies on habit formation show a clear pattern: people rely too much on willpower and often ignore daily demands, reminders, established routines and frameworks.
There is a tendency to imagine an ideal self — tireless, always composed, free of doubt or hesitation. That picture soon collides with daily challenges, crises or overload. Frustration follows, along with the impulse to abandon the goal entirely.
Also, many resolutions fail because they remain too vague («take better care of my health»), overly ambitious («read a book every week this year») or trapped in all-or-nothing thinking («this year I’ll finally get organized»).
James Clear, author of Atomic Habits, proposes reframing «What do I want to achieve?» as «Who do I want to become?» — then building small, repeatable actions that align with that identity daily.
This shift redirects focus from «I want to run a marathon» to «I want to be someone who moves regularly,» or from «I want to stop procrastinating» to «I want to be someone who treats themselves with respect and manages energy sustainably.»
Big changes arise from tiny habits repeated consistently, not dramatic overhauls driven only by motivation. Goals aligned with values, woven into existing routines and respectful of real contexts ease into life naturally.
Some strategies to support real, sustainable change:
Start small
Instead of massive goals, the «two-minute» version of a habit works best: read one page, stretch before bed, write three lines in a journal, or step out for a five-minute walk. The aim isn’t to do it all, but to start — even when tired or unmotivated. These small actions become daily steps toward the person one wants to be, not tests of perfection.
Link habits to existing routines
A well-studied approach involves «habit stacking»: pairing a new action with an established routine. Examples include «After brushing teeth, prepare medication or a glass of water for the day,» or «After closing the computer, write one sentence about how the day felt.» Anchoring a new habit to a stable one reduces the need for extra reminders and increases the chances of repetition and success.
Anticipate
Planning for key moments proves powerful using simple phrases like «When X happens, I will do Y.» For instance: «When finishing a meal, walk around the block for ten minutes,» or «When receiving an anxiety-spiking message, pause for three deep breaths before responding.» Having that plan ready makes follow-through much more likely, especially on stressful days.
Prep the environment for success
Willpower represents just one piece of what makes goals happen. The environment can shift to make desired actions easier while making distractions a bit harder. This might mean leaving a book on the nightstand, keeping a notebook visible for notes, preparing comfortable clothes for movement ahead of time, or silencing notifications during set hours to protect focus and rest. Small changes in surroundings significantly reduce internal friction.
Check in with yourself monthly
Instead of waiting for the end of the year to check if goals were met, a kinder approach could be pausing each month to see how they feel and if they are working out for you. Ask yourself: What helped? What drained my energy? What no longer feels realistic or meaningful? This review serves as self-care, not judgment, keeping goals realistic as life evolves.
Prioritize care, not just performance
If goals focus only on producing more, earning more or performing better, they often lead to greater exhaustion. They can also include aims that protect mental health and rest: social media-free blocks, moments of silence, therapy, support groups or non-negotiable time for what brings pleasure and calm. This isn’t a luxury or selfishness — it’s the foundation that sustains all other objectives.
Seek support
Having someone to share routines with makes a big difference. A person to exchange progress and challenges with — and be accountable to — significantly increases the chances of maintaining momentum over time.
Practice compassion
Forgetting a goal for weeks or months doesn’t mean permanent failure. It simply means other urgencies took center stage during that time. Picking up a habit again in March, August or November still counts: each return reinforces that well-being matters more than maintaining a perfect streak.
If this new year finds you without energy, overwhelmed, or feeling like you’ve already «fallen behind» on your intentions, it may help to remember that there’s always time to adjust them to your reality — making them smaller, kinder and more sustainable.
And if what emerges is persistent sadness, anxiety, emotional blocks or intrusive thoughts that make it hard to even consider goals, seeking support becomes a valuable form of care. VitaActiva.org offers accompaniment through theirfree, confidential and anonymous helpline.
P.S. If you’re a journalist or activist, the pressure likely feels much more intense. Finding balance becomes an exercise in kindness and acceptance. Following global wellness trends can be counterproductive to health.
Sources:
Caprino, K. (2025, 19 de diciembre). Why New Year’s resolutions so often fail and what works instead. Forbes. https://www.forbes.com/sites/kathycaprino/2025/12/19/why-new-years-resolutions-so-often-fail-and-what-works-instead/forbes
Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Avery. https://jamesclear.com/atomic-habits
Davis, S. (2024, 18 de diciembre). Most common New Year’s resolutions. Forbes Health. https://www.forbes.com/health/mind/new-year-resolutions-survey-2024/forbes
Eby, K. (2020, 31 de diciembre). Why most new year’s resolutions fail. Fisher College of Business, The Ohio State University. https://fisher.osu.edu/blogs/leadreadtoday/why-most-new-years-resolutions-failsceniccityneurotherapy
Guzmán Álvarez, L. (2023, 31 de diciembre). Establecer propósitos más alcanzables al iniciar el año. Dirección General de Comunicación Social, UNAM. https://www.dgcs.unam.mx/boletin/bdboletin/2024_966.html
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