Why We Fall Behind on New Year’s Goals & How to Bounce Back

Did you know that most New Year’s resolutions don’t make it past spring? According to a Forbes Health/OnePoll survey, resolutions typically last only 3.74 months, with 65% abandoned within four months. Unofficial holidays like "Quitter’s Day" (the second Friday in January) highlight how quickly motivation fades.

If you’re struggling with your resolutions, you are not alone. By addressing the root causes, you can adjust your approach and get back on track. Here are three key reasons resolutions fail and how to overcome them:

Root Cause 1. Focusing on External Validation Instead of Personal Growth

Resolutions often stem from external pressures rather than internal desires. For example, thoughts like “I need to lose weight to be good enough” can undermine self-worth.

Solution:?Start by expressing gratitude and your strengths to build a foundation of self-worth and identify what truly matters to you. Check out my blog for more.

Root Cause 2. Lack of Personalization

Copying someone else’s method often backfires. For instance, if you are striving to get more organized, using the process of a colleague who is already highly organized may be hard to sustain for you.

Solution: Customize your approach by identifying the next level of improvement for you. Pick a process you can follow without too much effort.

Check out my blog for more.

Root Cause 3. Failing to Operationalize the Goal

Abstract goals like “eat healthier” or “get fit” often lack practical steps, making them hard to follow. Coming home tired after a long day doesn’t leave much energy for cooking a healthy dinner if you are not used to it.

Solution: Start with a small scope. Break goals into manageable tasks and proactively tackle some in advance to prevent feeling overwhelmed by a large workload all at once.

This elaborate article explains this further.

How to Get Back on Track

Don’t quit if you’re falling behind. Treat the early weeks as a learning phase and adjust your strategy using an agile framework. Here’s how:

1. Clarify: Reassess why your goal matters and how it aligns with your values.
2. Scope: Start small. Create a minimum viable practice (MVP) that is easier to execute and represents the qualities of the goal.
3. Experiment: Test your approach and refine what works.
4. Retrospect: Reflect on progress, identify obstacles, and adjust for your next sprint.

For more on this approach, read my blog Why Goal Setting Often Fails—and How to Build Habits That Stick.

Final Thoughts

Falling behind or slipping up is part of the learning process. By addressing the root causes of your slips and redesigning your approach iteratively, you can create habits that stick. Make this year the one in which your goals thrive, not just survive.

Download the?5 Steps to Sustainable Goals Workbook to start the journey.

About the Author: Hi, my name is Sharmin Banu. I've been coaching Fortune 500 and startup executives globally since 2009. My mission is cultivating sustainable success with purpose and joy. My clients enhance their executive presence, amplify impact and influence, nurture emotional intelligence (EQ), advance their careers, and boost team productivity.

Schedule an obligation-free Complimentary Strategy Call today to help you with your workplace challenges and excel with purpose and joy!

Email: [email protected]

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