Why Most People Fail at New Years Resolutions...

...And How to Make a Plan You Can Stick To

As we have closed out 2024 and leap into 2025, the excitement of setting New Year’s resolutions can be contagious. After all, it’s a fresh start—a chance to improve yourself, accomplish goals, and make lasting changes. But if you’re like most people, by mid-February, those grand plans often seem like distant memories.

Why is it so hard to stick to New Year’s resolutions, especially after 40? And more importantly, how can you create a plan you can follow through on this year?

Let’s dive into why resolutions often fail and how you can set yourself up for success.

Why Do So Many Resolutions Fail?

1. Unrealistic Expectations Many New Year’s resolutions are overly ambitious. Whether it’s losing a drastic amount of weight, working out every day, or changing your entire lifestyle overnight, these big goals can be overwhelming. After 40, we often have more responsibilities—work, family, and other commitments—that can make sweeping changes feel impossible.

   
   

2. Lack of Clear Goals Resolutions like “I want to get healthier” or “I want to be more organized” sound great in theory but are often vague and difficult to measure. Without specific goals and clear benchmarks, it's easy to lose sight of progress and give up.

   
   

3. The All-or-Nothing Mentality If you slip up even once, it can feel like you've failed completely. This mindset—"I missed one workout, so I may as well quit”—is common and discouraging. The truth is, life is messy, and perfection is not the goal.

   
   

4. No Accountability When no one knows about your resolution, it's easy to let it slide. Without a support system to check in with, you might find yourself losing motivation or feeling discouraged.

   
   

5. Failure to Adapt As we age, our bodies, minds, and priorities change. What worked in your 20s or 30s might not work in your 40s. If you try to force old habits or goals into your new lifestyle, you may be setting yourself up for failure.

   
   

How to Create a Resolution You Can Actually Stick To

Instead of setting yourself up for frustration and failure, consider these strategies for making resolutions that are realistic, attainable, and motivating:

1. Set Specific, Measurable Goals Instead of a vague resolution like "get healthier," focus on clear, measurable goals. For example:

   • "I will walk 30 minutes, 4 times a week."

   • "I will incorporate two servings of vegetables into every meal."

   • "I will get 7 hours of sleep every night."

   Specific goals help you track progress and keep you focused.

   
   

2. Break Big Goals Into Smaller, Manageable Steps

   If you’re aiming to get fit or lose weight, start with small, manageable milestones. Set goals for the first month and then reassess. Instead of committing to a whole year of extreme exercise, focus on building a routine that fits into your life. Start with three weekly workouts, then gradually increase.

   
   

3. Celebrate Small Wins Celebrate every success, no matter how small. Acknowledge when you’ve achieved a milestone, like sticking to your workout schedule for a week or cooking healthier meals. These small victories help build momentum and encourage you to keep going.

   
   

4. Build a Support System Share your goals with a friend, family member, or accountability partner. Having someone to check in with makes you more likely to follow through. You might even join a class or an online group where you can connect with others who have similar goals.

   
   

5. Practice Flexibility Life happens. There will be days when you miss a workout or don’t stick to your plan. Instead of throwing in the towel, learn to bounce back. Adapt your plan to fit your current circumstances. Flexibility allows you to continue moving forward without feeling discouraged.

   
   

6. Prioritize Self-Care and Mental Health When you're over 40, your physical and mental health are more intertwined than ever. Make self-care a priority by managing stress, getting enough rest, and engaging in activities that nourish your mind. A healthy mindset is the foundation of any long-term goal.

   
   

7. Reframe Failure as a Learning Experience Don’t view setbacks as failures. Instead, treat them as valuable learning experiences. If you miss a week of exercise, ask yourself what went wrong. Was the goal too ambitious? Were there external factors at play? Adjust your plan accordingly and keep moving forward.

   
   

8. Set Realistic Expectations Understand that change takes time. You’re not going to transform your life in one day, one month, or even one year. But with consistency and a realistic approach, you can make sustainable changes that last.

   
   

Keep It Simple and Stay Committed

As a woman over 40, it’s important to approach New Year’s resolutions with self-compassion and realistic expectations. By setting specific, achievable goals and building a support system, you can create a plan that’s tailored to your lifestyle and makes lasting improvements to your health and happiness.

Remember, it’s not about perfection—it's about progress. Stay flexible, be kind to yourself, and keep moving forward, one small step at a time. This year, you’ve got this!

Be well.