Ditch Resolutions: Set Goals for Lasting Change
Resolutions vs. Goals: How to Achieve Lasting Success This Year
The start of a new year often brings a whirlwind of emotions. On one hand, it’s a time of fresh beginnings and exciting possibilities. On the other, it’s easy to feel overwhelmed by the weight of expectations, lingering Christmas and New Year chaos, or the pressure to set and achieve ambitious goals. If you’re feeling stuck, scattered, or emotionally drained, know you’re not alone. The key to overcoming these challenges is shifting your approach to resolutions and goal-setting to achieve lasting success.
This blog will walk you through practical strategies to create meaningful, sustainable goals and explore why resolutions often fail. By adopting a more thoughtful and evidence-based approach, you’ll not only overcome overwhelm but also build a foundation for lasting success.
Why New Year’s Resolutions Often Fail and How to Achieve Lasting Success
Many people start the year with a list of resolutions, but studies show that most fade into the background by February. Why does this happen? Resolutions often focus on sweeping changes, such as “I’ll lose weight” or “I’ll save more money,” without a clear plan to achieve them. They’re frequently rooted in external pressures or unrealistic expectations, leading to frustration and burnout. Perhaps you’ve been carrying the same goal yearly but never seem to reach it. If that sounds familiar, it might be time to reassess and approach that goal differently.
Instead of rigid resolutions, consider setting flexible, meaningful goals that allow for growth and adaptation. Goals are less about perfection and more about progress. Focusing on small, manageable steps makes you more likely to stay motivated and achieve lasting success.
Resolutions vs. Goals: What’s the Difference?
Resolutions are often rigid and outcome-focused (“I’ll run a marathon this year”), whereas goals are more flexible and process-oriented (“I’ll work up to running 5km by the spring”). Goals give you space to adjust as life changes and allow for setbacks without feeling like you’ve failed.
This kind of flexibility is especially important during life transitions when unexpected shifts can make rigid goals feel overwhelming or unrealistic. If you’re navigating change—whether in your career, relationships, or personal growth—having the right support can help you set meaningful goals that evolve with you. Learn more about how Life Transitions Coaching can help you create a plan that works for your unique journey.
How to Set Effective Goals to Achieve Lasting Success
Be Specific: Instead of saying, “I want to be healthier,” set a goal like “I’ll go for a 30-minute walk three times a week.”
Make Them Measurable: Track your progress to stay motivated.
Keep Them Realistic: Aim for incremental improvements rather than drastic changes.
Set a Time Frame: Give yourself a target date to work toward.
Effective goal-setting isn’t just about choosing the right targets—it’s about creating a structure that sets you up for success. If you want to dive deeper into how to set goals that work for you, check out my blog on Setting Goals and Achieving them.
The Science of Goal Setting and Behaviour Change
1. Habit Formation: The 21/66-Day Rule
Popular advice often suggests it takes 21 days to form a habit, but research from University College London found that behaviour typically takes around 66 days to become automatic. The key is consistency rather than speed. Small, repeatable actions—like drinking a glass of water first thing in the morning—lay the foundation for achieving lasting success. (See References below for more on habit formation.)
2. The Transtheoretical Model (Stages of Change)
The Transtheoretical Model outlines five stages of behaviour change:
- Precontemplation: Not yet considering change.
- Contemplation: Starting to think about change.
- Preparation: Making plans and setting goals.
- Action: Actively working toward the change.
- Maintenance: Sustaining the new behaviour.
Understanding where you are in this process can help you set realistic, achievable goals. If you’re in the contemplation stage, for example, the focus should be on gathering information and building motivation before diving into action. (See References below for more on behaviour change.)
3. Intrinsic vs. Extrinsic Motivation
According to Deci and Ryan’s Self-Determination Theory, goals driven by intrinsic motivation (e.g., “I want to feel healthier and have more energy”) are more sustainable than those based on extrinsic motivation (e.g., “I want to lose weight to look good in photos”). When your goals are aligned with your core values and personal aspirations, they become more meaningful and rewarding, increasing the likelihood of long-term success. (See References below for more on motivation and behaviour change.)
4. Implementation Intentions
Research by Dr. Peter Gollwitzer suggests that creating “if-then” plans increases the likelihood of achieving goals. These simple, structured plans help you anticipate challenges and stay on track by providing clear, actionable alternatives.
For example:
- If I feel like vaping, then I’ll chew nicotine gum instead.
- If I’m too tired to exercise, then I’ll commit to a 10-minute walk instead of skipping it.
By planning ahead for obstacles, you make it easier to stick to your goals and avoid falling into old habits. (See References below for more on goal-setting strategies.)
Why Resolutions Fail
Common pitfalls include:
- Setting goals that are vague or unrealistic.
- Trying to tackle too much at once.
- Failing to plan for setbacks or challenges.
The solution? Start small, focus on one goal at a time, and create a clear plan for success.
An Example: Sarah’s Journey to Better Health
Sarah, 32, decided to improve her health. She’s been vaping for years, often paired with a glass or two of wine in the evenings. Sarah also struggles with eating processed foods when she is on the go, out of convenience, and as result often feels tired. Sarah’s initial thoughts might be to tackle everything at once, but instead, she decides to focus on one goal at a time.
Step 1: Identifying Priorities and Starting Small
Sarah reflects on which change would have the biggest impact on her overall health and decides to start by addressing her wine consumption. She sets a specific, achievable goal: to completely stop drinking initially, with the possibility of later transitioning to being a social drinker rather than drinking alone. It’s important to approach this safely—if you feel you might be dependent on alcohol, it’s essential to contact a healthcare provider, as stopping drinking abruptly can have health implications. In Sarah’s case, she recognised that her drinking was more of a habit she wanted to break rather than a dependence on alcohol.
By focusing solely on this one habit, Sarah avoids feeling overwhelmed. Each small success such as one night being alcohol free is counted as a big win. Sarah has noticed triggers such as the evenings feel much longer without drinking so she has written a list of things she can do instead of reaching our for a glass of wine such as reading, going for a walk, catching up on some documentaries she has been wanting to watch or talking on the phone with her friends.
Step 2: Building Momentum with the Domino Effect
After four weeks, Sarah feels proud of her progress. She notices that she’s already starting to feel better physically, which motivates her to address her next goal: to stop vaping. She sets a new goal: “I will cut my vaping by half over the next two weeks by using nicotine gum.”
Surprisingly, Sarah finds it easier to tackle this goal because vaping and wine have been closely linked for her. Due to stopping drinking alcohol, she is less likely to pick up her vape. She has replaced her evening glass of wine with a new collection of herbal teas, which also starts to improve her sleep.
Step 3: Expanding to Healthier Eating
With more energy and better sleep, Sarah now feels ready to address her eating habits. She doesn’t try to overhaul her diet overnight but instead focuses on a single change: “I’ll prepare a healthy dinner three nights a week, starting with simple recipes.”
After a month, cooking becomes a habit. Sarah notices she’s snacking less and feels more in control of her eating. The small changes are adding up, and she’s beginning to see how much better she feels.
Step 4: Continuing to Build Over Time
Sarah’s final focus is improving her sleep. By now, the healthier eating and reduced alcohol are already helping her feel less sluggish, but she set a clear goal to stop scrolling on her phone before bed and commit to a consistent bedtime. With each change driving the next, Sarah finds herself healthier, happier, and more energised than when she started.
Reassess and Adapt as You Go
Life is unpredictable, and your goals should be flexible enough to adapt to changing circumstances. Schedule regular check-ins with yourself to evaluate what’s working and what needs adjustment. Maybe a goal you set in January no longer feels relevant by March, or you’ve made progress faster than expected and are ready to take on a new challenge.
Tip: Reflect on your progress monthly. Celebrate wins, learn from setbacks, and adjust your goals as needed.
Building Rest and Enjoyment into Your Plan
It’s important to remember rest and happiness are essential parts of the process. Achieving your goals shouldn’t feel like a chore. Incorporate activities that bring you happiness and relaxation, whether it’s spending time with loved ones, engaging in a hobby, or simply enjoying a quiet moment with a cup of tea.
Tip: Schedule relaxation time just as you would any other commitment. Rest is productive because it replenishes your energy and focus.
Conclusion
This year, to achieve lasting success, give yourself the gift of a more thoughtful, balanced approach to growth. By addressing overwhelm, setting meaningful goals, and taking a holistic view of your well-being, you can create lasting change in your life. Remember, progress is more important than perfection. Start small, reassess often, and celebrate each step forward. A healthier, happier you is within reach—one goal at a time.
