Why I Stopped Making New Year’s Resolutions and What I Do Instead

Why I Stopped Making New Year’s Resolutions and What I Do Instead

 

New Year’s resolutions are a cultural phenomenon. Every January, millions of people start the year full of hope, ambition, and promises to themselves. According to research, about 38% of U.S. adults set New Year’s resolutions each year. Yet, by February, the enthusiasm starts to wane. Studies show that:

• 23% of people quit after one week.

• 64% abandon their resolutions by the end of January.

• Only 9% of people feel they are successful in achieving their resolutions by year-end.

 

These numbers reveal a harsh truth: the hype of New Year’s resolutions often fizzles out long before spring arrives. I used to be one of those people. Every year, I made resolutions with the best intentions, but most of them didn’t stick. After years of guilt and frustration, I decided to stop making resolutions altogether.

 

A New Approach: One Day at a Time

 

Instead of setting big, lofty goals in January, I now focus on small, sustainable changes I can work on every day. Each day is a fresh chance to do better and be better. This shift has not only reduced the pressure I used to feel, but it’s also helped me stay consistent with habits that matter most to me.

 

For example, after 20 years of using my CPAP machine inconsistently, I made a commitment to myself to use it every night this year. It wasn’t a resolution tied to January 1st. It was a decision I made for my health, and I’ve stuck with it all year.

 

Another area I’ve grown in is physical therapy. Living with chronic pain has been a constant struggle, but I started attending physical therapy consistently this year. While the pain hasn’t disappeared, I’ve seen real progress. I can now run in the pool at a pace of 3.2 miles per hour—a milestone I never thought I’d reach.

 

These changes didn’t come from the pressure of a New Year’s resolution. They came from small, intentional decisions I made every day to prioritize my health and well-being.

 

Why Resolutions Often Fail

 

One reason resolutions don’t last is that they’re often too ambitious or vague. For example, “I want to lose weight” or “I’ll go to the gym every day” are common goals, but they lack clear action steps. Life happens—work gets busy, motivation dips, and old habits resurface.

 

Another reason is that resolutions are tied to a specific time of year. When January ends, so does the momentum.

 

My Advice: Don’t Feel Pressured

 

If resolutions work for you, great. But if they don’t, don’t feel pressured to make them. Real change doesn’t require a special date on the calendar. Whether it’s January 1st or June 15th, every day is an opportunity to improve.

 

Instead of making a resolution this year, try this:

• Reflect on what’s most important to you.

• Set small, specific goals that you can work on daily or weekly.

• Celebrate progress, no matter how small.

 

The key is to focus on consistency over perfection.

 

A Year of Progress, Not Pressure

 

Looking back at this year, I’m proud of what I’ve accomplished—not because of a resolution, but because I made daily choices to invest in myself. If you’re tired of the resolution cycle, I encourage you to take the same approach. Forget the hype. Start where you are, with what you have, and commit to doing just a little better each day.

 

Here’s to a year of progress, not pressure!