Why New Year’s Resolutions Fail And How To Get Back On Track?


When the new year began about a month ago, did you also set some goals and resolutions you wanted to achieve this year? With complete determination, zeal, and enthusiasm, you were very excited that you would achieve these goals within a few months or by the end of the year. 

However, as the few weeks of January 2024 passed, you saw yourself lacking motivation, with excuses and justifications not to complete what you said you would do.

I understand and feel you! This is why I decided to write a blog guide on this topic. 

Instead of feeling discouraged about the passing of one month, think of it as having 11 more months ahead, which means there is still plenty of time to achieve your goals and get back on the right path.

This time, you will make yourself proud, and by the end of the year, you’ll be so happy that you got the courage back and did exactly what you said!

So let’s get started! 

Reasons why New Year’s resolutions fail

  1. Phone addiction: Our phones are always with us, which offers many distractions and unknowingly puts a hurdle between our goals. Spending time on social media or playing games won’t allow you to achieve your goals. This constant access to dopamine can make it difficult to focus on long-term objectives like learning a new skill or exercising. Even the fitness tracker we promised to use regularly gets ignored because our phones constantly grab our attention.

  2. Comfort zone: The resolutions we set for ourselves allow us to get out of our comfort zone, but our old mindset and patterns don’t let us do that. We feel like staying in our comfort zone because of how cozy and relaxing it may feel, but we realize that it also stops us from growing. However, positive changes can only occur if we step out of our comfort zone and embrace new experiences.

  3. Procrastination: Procrastination can be tempting and satisfying in the short term, but it can also prevent us from achieving our long-term goals. We often make excuses to do our work and postpone to another time or day, which again never comes, and this cycle becomes a part of our lives. It’s important to overcome procrastination by breaking our goals into smaller tasks and taking action immediately rather than postponing it.
  4. Lack of motivation: It is common for motivation to decrease after the initial excitement. We may forget why we resolved, making it difficult to stay dedicated. Sometimes, motivation is absent, making it hard to feel enthusiastic about our goals. Stress, negative thoughts, or unrealistic expectations can influence this lack of motivation.

  5. Not serious enough: Sometimes, we make resolutions without being serious about them. This means we may not be fully committed to the change, which leads us to give up easily when faced with difficulties. Also, it is essential to remember if we are serious enough to commit to the change or are just putting a facade to boost our ego.
  6. Self-doubt: Negative self-talk is a big obstacle between you and the success of your New Year resolutions. When we doubt ourselves and believe we cannot succeed, we engage in behaviors that undermine our progress. The voice in our mind that tells us we cannot achieve something is– self-doubt, which can prevent us from fulfilling our potential. 

Remember that understanding these reasons is the first step in overcoming them. You must first be aware of what is stopping you from achieving your desired goals and becoming the best version of yourself before you can work towards a solution.  

Steps to follow to get back on track

Here are some steps we believe can be useful in helping you get back on track: 

  1. Eliminate distractions: In today’s world, distractions are everywhere that don’t allow us to focus on getting what we want. These include Netflix, social media, TV, etc. Hence, we must eliminate these distractions and assign a specific time to check emails and social media, turn off phone notifications, and utilize productivity applications to prevent access to distracting websites.

  2. Journal every day: Journaling is an excellent way to engage in self-reflection, goal setting, and monitoring personal growth. It can also assist in recognizing and addressing negative thoughts and behaviors. When journaling, it is essential to be truthful and record any thoughts that come to mind, as there is no specific method to follow.

  3. Breathwork & meditation: Both breathwork and self-reflection can assist you in handling stress, improving concentration, and cultivating self-awareness. During breathwork, attention is given to the sensation of the body. Meditation, on the other hand, involves calming the mind and concentrating on the present moment. As there are various forms of breathwork and meditation, it is essential to discover the approach that suits you best.

  4. Be accountable to yourself: To stay focused on your goals, holding yourself responsible by setting clear deadlines and monitoring your progress is essential. Alternatively, you can seek support from an accountability partner to motivate yourself.

  5. Build positive habits: Building positive habits are the small changes that you can make in your daily routine. These habits can include simple routines like making your bed, having a nutritious breakfast, or engaging in half an hour of exercise daily. You must begin with minor changes and gradually expand them to achieve success.

  6. Be patient: It is crucial to remember that change happens because of time and effort. You need to be patient to see results. For instance, if you have a weight loss goal, you can feel disheartened if there is no weight loss in 20-25 days. Instead, be proud that you have been consistent with your efforts. So, staying motivated and acknowledging even the small achievements during the process is crucial.

  7. Practice self-compassion: Showing kindness and understanding to oneself, particularly in moments of error, is crucial. Self-compassion involves embracing one’s true self and treating oneself with gentleness.

  8. Discipline is the key: Discipline entails the capacity to carry out necessary tasks, even when one lacks motivation. It necessitates perseverance and commitment, which is crucial for attaining one’s objectives.


Your future is in your hands. No guide, therapist, blogger, influencer, teacher, or social media YouTuber can do that for you. They can guide you or provide relevant tips, suggestions, and steps to help you get back on track.

But it is only your motivation and determination that can make things possible for you. You are your guide and your own best friend. When you start acting like your friend and be your biggest support, no obstacle can stop you from living the life of your dreams!

So do the work now!

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