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7 Helpful Tips If You’ve Already Failed Your New Year’s Resolutions

7 Helpful Tips If You’ve Already Failed Your New Year’s Resolutions

Feeling like a failure because you’ve already failed your New Year’s resolutions? Don’t worry! In this article I share tips on how to change your mindset, find your focus and still achieve everything that you want to achieve.

A LESSON FROM BEING DEFEATED BY MY TREADMILL

One of my resolutions for the new year was to achieve those magical 10,000 daily steps. When the first day of January rolled around I was raring to go and full of enthusiasm for how my fitness levels would improve and I’d become a fitter, healthier and leaner me.

A few days in to January my enthusiasm had gotten the better of me and I’d done my back in from walking too fast for too long on a treadmill incline.

Frustrating yes, but a lesson or two learned along the way.

Firstly, I’m not as fit as I thought I was but… more importantly…

Secondly, although I’d failed to maintain even more than a week’s worth of resolution, this didn’t have to mean I’d failed completely. It just required a little mindset shift to get me back on course.

In my case that meant taking time to rest and heal and then coming up with a realistic and sustainable way to build up my time and stamina on the treadmill.

Inspired my temporary failure, today I’d like to share some tips on what to do if you’ve failed your New Year’s resolutions too! In fact, these tips might come in handy any time you set yourself a goal or target and don’t quite reach it!

WHAT TO DO IF YOU’VE FAILED IN YOUR NEW YEAR RESOLUTIONS

As I’m writing this it’s not even the end of January, and maybe, like me, you’re already feeling like you’ve flopped your New Year’s resolutions. First of all, take a deep breath. You’re not alone, and this isn’t the end of the world. In fact, this is the perfect time to regroup, rethink, and start again.

Here’s how to bounce back with some fresh ideas, better focus, and a sprinkle of motivation:

1. Ditch the All-or-Nothing Mindset

One of the biggest traps with New Year’s resolutions is setting goals that are way too ambitious or rigid. “I’ll go to the gym every single day” or “I’ll never eat chocolate again” might sound impressive, but life happens, and these all-or-nothing goals can make you feel like a failure when you miss a day or two.

Instead, think about progress over perfection. If you’ve gone to the gym three times this month, that’s three more times than last month! Celebrate small wins – they count too and they’re often easier and more realistic to achieve.

2. Revisit (and Revamp) Your Goals

Sometimes we fail because the goal we set doesn’t quite fit us. Maybe it was too vague (“I want to get fit”) or too overwhelming (“I’ll save XXX amount of money this year”). Now’s your chance to tweak it.

Make your goals SMART:

  • Specific – What exactly do you want to achieve?
  • Measurable – How will you track your progress?
  • Achievable – Is it realistic for your current lifestyle?
  • Relevant – Does it truly matter to you?
  • Time-bound – Can you set a clear deadline?

For example, instead of “I’ll read more,” try “I’ll read one book by the end of February.” See how much clearer and doable that feels?

Failed at New Year Resolutions

3. Break It Down

Big goals can feel daunting. The trick is to break them into smaller, manageable steps. Let’s say you want to run a 10K. Start by aiming to jog for 10 minutes, three times a week. Small steps build confidence and momentum.

4. Find Your “Why”

Why did you set this goal in the first place? If it doesn’t feel meaningful to you, it’s no wonder you’ve lost steam. Spend a little time digging into what you really want.

For example, if you’re trying to eat healthier, is it because you want more energy to play with your kids? To feel stronger in your body? Connecting to your “why” makes it easier to stay motivated.

5. Make It Fun

If your resolution feels like a chore, you’re going to avoid it. Simple as that. So, find ways to make it enjoyable. Want to exercise? Try a dance class, a walk in the park with a friend, or yoga at home with some calming music.

Don’t forget to reward yourself either! Treat yourself to something small when you hit a milestone – it’s a great motivator.

6. Don’t Do It Alone

Accountability is a game-changer. Share your goals with a friend, join a group, or find a community that’s working towards similar things. Knowing someone else is cheering you on (or doing it with you) can make all the difference.

7. Remember: It’s Not All or Nothing

If you’ve had a wobble, it doesn’t mean you’ve failed. Life is messy, and change takes time. What matters is that you keep going. Start again today, tomorrow, or whenever you’re ready. The important thing is not giving up.

Failed at New Year Resolutions

Why I Prefer Setting Goals Over Making New Year’s Resolutions

I did also just want to use this article to explain why I actually often prefer setting goals instead of resolutions.

The example of my 10,000 steps illustrates this really well.

I didn’t have much of a plan beyond jumping on the treadmill every day and I certainly didn’t factor in the possibility of injury and how it might affect my progress and feelings of success, or rather, failure.

As a general rule of thumb, I’ve found that New Year’s resolutions rarely stick for me. Instead, I prefer to set thoughtful goals, and here’s why.

1. Resolutions Feel Like Pressure; Goals Feel Like Progress

A resolution can feel like a rigid promise – “I will never eat sugar again,” or “I’ll exercise every single day.” These absolute statements can quickly become overwhelming, especially when life throws you a curveball. Miss a gym session or indulge in a biscuit, and it’s easy to feel like you’ve failed entirely.

Goals, on the other hand, are more flexible. They’re about growth and progress, not perfection. Instead of swearing off sugar forever, I might set a goal to incorporate more vegetables into my meals. This approach gives me room to adapt while still moving in the right direction.

2. Goals Encourage Specificity

Resolutions are often vague. “Get fit” or “be more organised” sound nice, but they don’t provide a clear roadmap. Goals, however, require specificity, which makes them far more actionable.

For instance, instead of saying, “I want to read more this year,” I might set a goal to read 12 books by the end of December. That’s measurable and gives me something concrete to work towards. Breaking a larger goal into smaller steps, like reading one book per month, makes it even more manageable and keeps me motivated throughout the year.

3. Goals Can Be Adjusted

Life is unpredictable. What seemed achievable in January might feel completely out of reach by March. Resolutions don’t often account for this – they feel fixed in time, tied to the hopeful mindset of New Year’s Eve.

With goals, there’s room to pivot. If I’ve set a goal to run a 10K but injure my knee, I can adjust my goal to focus on low-impact exercises like swimming. This flexibility means I’m not abandoning my progress, just redirecting it.

4. Goals Fit into a Bigger Picture

One of the things I love most about goals is how they can align with my long-term aspirations. Resolutions often focus on immediate change, but goals encourage me to think about where I want to be in six months, a year, or even five years.

For example, if I have a goal to save XXX amount of money this year, it ties into my bigger dream of buying a new car. Seeing how my goals contribute to the bigger picture helps me stay motivated and gives each step more meaning.

5. Goals Are More Forgiving

Let’s face it: resolutions often fall apart because they leave no room for error. Goals, however, acknowledge that progress isn’t linear. It’s okay to stumble, take breaks, or even start over. The focus is on continuing the journey, not ticking a box.

CONCLUSION

Falling off the wagon when it comes to resolution isn’t a sign of failure – it’s a sign that you’re human. The good news is, every day is a fresh start. Forget the pressure of “New Year, New You.” Focus on becoming the best version of yourself, one small step at a time.

What’s one small step you can take today? Leave a comment at the end of the article. I’d love to hear from you.

MORE ON THIS TOPIC

If you’d like to learn more about goal-setting and how to shift your mindset, find focus and achieve what you want to, here are some more articles which might help:

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Choosing resolutions and setting goals is all about taking action on the things that matter to YOU. After all, there’s no point working hard towards things if they don’t really mean something to you and have true value and importance.

To help you get clear on what really matters to you, I’ve created a free worksheet. You can use this at any time of the year if you feel your schedule and life is pulling you every which way and you need to refocus.

Pop your details in the box below so I know where to send it!

Nancy

Sunday 2nd of February 2025

"Every day is a fresh start. Forget the pressure of “New Year, New You.” Focus on becoming the best version of yourself, one small step at a time." This should be a magnet or post-it note on the fridge door to see every day!! Tonight I will try to go back to meditating before bed, one of my goals for this year. Thank you!!

Antonia

Monday 3rd of February 2025

Hi Nancy, Yes that would be a good reminder for the front of the fridge! I usually try meditation before I go to bed. I find it really helps to slow the pace of my body and brain and to help me unwind and relax for sleep. Over time, I think it's become a little signal to myself that it's bedtime and time to slow down. If I skip it, I actually miss it.