Why new year’s resolutions don’t work – How to set goals.
New Year’s Resolutions: Why Small Steps Trump Big Goals in Fitness and Health
As the New Year approaches, millions of us will sit down with a pen, some paper, and lofty ambitions. “This year, I’ll lose 20 pounds!” or “This year, I’ll run a marathon!” But how many of those grand resolutions are still alive by February? Studies show that 80% of New Year’s resolutions fail by the second month, leaving many of us feeling defeated and demotivated. Why does this happen, and how can we set ourselves up for success?
The answer lies not in setting grandiose goals but in embracing the power of small, consistent actions. Let’s dive into the psychology of behavior change and explore how to make this year different.
The Science Behind Goals and Habits
Why Goals Are Important Goals give us direction. They’re the map guiding us toward a destination. In fitness, having a goal—whether it’s to improve your strength, lose weight, or feel more energetic—can ignite motivation. The goal-setting theory by Locke and Latham (1990) emphasizes that specific and challenging goals, when combined with commitment and feedback, lead to better performance.
For example, deciding to “exercise three times a week” is far more actionable than saying, “I want to get fit.” However, while goals are important for vision, they are not enough to sustain long-term change.
Small Wins: The Building Blocks of Success
Focus on the Process, Not Just the Outcome This is where many resolutions go wrong. Focusing solely on the end goal, such as “I want to lose 20 pounds,” can feel overwhelming. Instead, breaking the goal into smaller, actionable steps shifts the focus to the process.
Research in habit formation, particularly by BJ Fogg (author of Tiny Habits), highlights that success comes from anchoring small behaviors to existing habits. For instance:
- After brushing your teeth, do 5 squats.
- After making coffee, drink a glass of water.
These tiny actions may seem insignificant, but they create momentum. Over time, they snowball into consistent habits that lead to significant results.
Consistency Over Perfection
The Power of Compounding James Clear, in his book Atomic Habits, describes how small improvements compound over time. Improving by just 1% every day leads to remarkable results over a year. For example:
- Doing a single push-up may not feel transformative, but it’s the seed of a habit.
- Walking for 10 minutes a day might seem minimal, but it’s better than no movement at all.
The key is consistency. Missing a day is fine, but don’t let it spiral into missing a week. Self-compassion—being kind to yourself when you slip up—is scientifically shown to improve adherence to long-term goals (Neff, 2003).
Read our previous article on how consistency always wins over perfection. https://cohortperformance.co.uk/f/consistency-over-perfection-the-key-to-improving-performanceThe Psychology of Identity
Shift Your Identity for Long-Term Change Instead of focusing on outcomes, think about the kind of person you want to become. This is where identity-based habits come into play. For example:
- Instead of saying, “I want to lose weight,” say, “I am someone who prioritises my health.”
- Instead of saying, “I want to run a marathon,” say, “I am a runner.”
Each small action you take reinforces this identity. When you consistently show up for yourself, even in small ways, you begin to believe in the new version of yourself. This identity shift makes long-term change sustainable.
Practical Tips for the New Year
- Start Small and Specific
- Instead of “I’ll go to the gym every day,” start with “I’ll do a 30-minute workout at three times a week.”
- Build confidence with small victories.
- Anchor Habits to Your Routine
- Pair a new habit with something you already do daily. For example, after you brush your teeth, do a 1-minute plank.
- Track Progress
- Use a journal or app to celebrate consistency, not perfection. Seeing your streak build up can be incredibly motivating.
- Celebrate Wins
- Acknowledge every small victory. Finished a week of workouts? Treat yourself to a new playlist or a long bath.
- Adjust as Needed
- Life happens. If you miss a day, don’t give up. Progress is not linear, and flexibility is key.
Closing Thoughts
This year, trade perfection for persistence. Remember, fitness and health are not sprints—they’re lifelong marathons. By focusing on small, consistent steps, you’ll create habits that not only last but transform your life.
Just aim to be a little bit better. For example, if at the moment you don’t exercise and eat pizza twice a week. Then look to exercise daily and eat pizza once a week. That is improvement and it’s achievable. It will also give you the psychological win to keep going. If this imaginary person sets the goal of “I’m going to train everyday and not eat pizza all year” we already know this is going to fail!
Here’s to a year of small steps and big transformations!
Please check out our other articles to support you goals. We have training programs to cater for various people and are continuously developing more and we have free infographics to break the science of nutrition, sleep and training into its simplest form.