When January arrives, millions of us decide to “turn over a new leaf” and transform into shiny, upgraded versions of ourselves. The gyms are heaving, every meal becomes a sad salad, and we’re all convinced we’re going to smash it.
Fast forward a few weeks, and the salad’s been replaced with a Deliveroo, the gym membership is looking suspiciously like a donation, and we’ve lost track of that “daily journaling habit” we were so excited about. But just how long do people stick to their New Year’s resolutions? Let’s find out – and don’t worry, it’s not all doom and gloom.
the brutal truth about resolutions
Let’s get the bad news out of the way first. Studies show that:
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23% of us will abandon our resolutions by the end of the first week (1). Yes, one week.
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By the time February rolls around, about 80% of people will have given up altogether (2).
So, if you’ve ever binned off your “new me” plans before the January sales are over, you’re in good company.
why do new year’s resolutions fail so quickly?
It’s not just laziness or a lack of willpower – there are plenty of reasons why resolutions don’t last.
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They’re too vague: “I’m going to get fit this year!” Great idea, but what does that actually mean? Without a specific goal, it’s easy to lose focus.
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Unrealistic expectations: We all know someone who vows to go to the gym every single day despite never having set foot in one before. Spoiler: it doesn’t last.
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Life happens: You wake up on January 1st, full of enthusiasm, but then work gets stressful, the kids get sick, or Netflix drops a new series. Suddenly, your resolution isn’t the priority anymore.
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Perfectionism paralysis: Missed a day of Dry January? Skipped a workout? Many people think, “Well, that’s it, I’ve failed,” and give up entirely.
the good news: you don’t have to be perfect
Here’s the thing: resolutions don’t have to be an all-or-nothing deal. Research shows that people who set realistic, flexible goals and allow themselves the occasional slip-up are far more likely to stick with their plans long-term.
For example:
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Instead of “I’ll go to the gym every day,” try “I’ll aim to work out three times a week.”
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Instead of “No chocolate ever again,” try “I’ll eat healthier but enjoy treats in moderation.”
The key is to think of resolutions as a work-in-progress, not a pass/fail test.
tips to make resolutions stick
If you want to beat the odds and actually stick to your goals this year, here are a few tips:
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Start small: Focus on one or two achievable goals instead of overloading yourself.
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Track your progress: Use a journal, an app, or even a simple checklist to stay motivated.
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Find your “why”: Why do you want to achieve this goal? Knowing your motivation can help you power through the tough days.
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Don’t go it alone: Team up with a friend, join a class, or share your progress on social media to stay accountable.
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Celebrate small wins: Reward yourself for sticking with it – even if it’s just surviving the first week!
the bottom line
So, how long do people stick to New Year’s resolutions? The stats might look grim, but here’s the secret: you don’t have to be part of the 80% who give up by February.
If you’ve already broken a resolution or two, don’t beat yourself up – just pick up where you left off. It’s not about being perfect; it’s about making small, sustainable changes that add up over time.
Now, who’s ready to tackle those resolutions again… or at least think about it over one last mince pie? Until next time, eve sleep.
