The #1 Killer Of New Years Resolutions (And How To Avoid It)

It’s true. On average, over 91% of people will inevitably fail their New Years resolutions.

But why? Is it because a lot of the goals are unrealistic? Or is there a common “goal killer” making resolutions near impossible that most people aren’t aware of?

We found a few potential goal killers that you’ll definitely want to avoid, as well as the #1 WORST goal killer that causes most people to fail their resolutions. But luckily there are some slept on techniques you can use in 2024 to keep your resolution.

Why Do We Even Have New Years Resolutions?

(Feel free to read this in a Ron Burgundy voice) New Year's resolutions, a tradition with a history spanning over thousands of years, originated in ancient civilizations and have evolved into a symbol of self-improvement and renewal.

The Babylonians were among the first to practice this tradition during their Akitu festival, where they made promises to their gods to earn favor for the coming year.

This practice was later embraced by the Romans, who celebrated the new year on January 1st in honor of Janus, the two-faced god symbolizing the past and the future. The Romans offered sacrifices and made vows of good conduct, laying the groundwork for the modern concept of New Year's resolutions.

In medieval times, Christian knights re-affirmed their commitment to chivalry through the "Peacock Vow," while many Christians used the New Year as a time for spiritual improvement.

So here’s an interesting thought… maybe a coupe thousand years ago some crazy ancient warrior guy made a resolution to only slay 10 people that year instead of his typical 100, whereas my resolution this year is to learn Spanish.

Why Do Most People Fail Their Resolutions?

Setting Unrealistic Goals

Often, resolutions fail because they are too ambitious, setting the bar higher than what is practically achievable within a given timeframe.

For example, aiming to run a marathon within a month even though walking up the stairs still makes you feel like you’re about to go into cardiac arrest is not a good idea.

Also, goals that are too vague, such as "become healthier" or "be more successful," lack the specificity needed for actionable steps.

Big or vague goals like these will only end with rage quitting from sheer frustration. Make sure you pick something super specific and outline specific steps to get there. Writing it down with checkboxes in sequential order is also a good idea.

Lack of Concrete Planning

Sure, it’s more fun to just “wing it” most times. But imagine if you actually planned out your resolution step by step?

For example, a resolution to save money is less likely to be successful without a specific savings plan, including how much to save, where to cut expenses, and what financial targets to hit at various intervals.

Without these details, the resolution remains an abstract desire rather than a tangible objective. Concrete planning involves breaking down the larger goal into smaller, manageable tasks and setting clear, time-bound milestones that provide a roadmap to success.

It’s similar to just being the wandering gym bro doing random exercises VS actually having a strategic workout plan for each day at the gym. You’ll have see much more progress following a plan.

Overlooking Habit Formation

Many resolutions, particularly those related to lifestyle changes like dieting, exercising, or quitting smoking, hinge on the formation of new habits or the breaking of old ones.

This aspect is often underestimated in its difficulty. Habit formation is a gradual process that involves consistent effort over an extended period. It's not just about making a decision but about rewiring behavioral patterns and responses.

There’s actually a 3-stage model of habit formation that you can try to follow:

1. Cue/Trigger: This is the initial stimulus that initiates the behavior. In the context of a workout routine, this could be a set time of the day, an alarm, or even a visual reminder like workout clothes.

2. Routine/Behavior: This is the action you take in response to the cue. For example, performing a 30-minute workout.

3. Reward: This is the positive reinforcement that follows the behavior. In terms of exercise, the reward could be a sense of accomplishment, endorphin release, or physical improvements.

The #1 Resolution Killer: Inconsistency

The primary reason for the failure of New Year's resolutions is inconsistency.

What you need more than anything to keep your resolution is consistent effort, rather than fluctuating motivation.

In fact, did you you know it takes about 66 days for a new behavior to become habit?

Think about fitness; consistent exercise routines lead to better outcomes than sporadic efforts, regardless of initial motivation levels.

Another good example is social media. In this case, consistency literally translates to money, as posting daily will help you rank with most algorithms, build followers, and monetize your following.

Remember all of your past resolutions and why you probably didn’t stick to them. It’s probably because you were consistent for maybe a week, then you started taking a few days off, and then eventually the whole goal just fizzles and dies without you even realizing.

So try to make it to at least 66 days to try and form a good habit, and also try a few of these slept on solutions below:

Try These Psychological Goal Smashing Tricks

• The Pomodoro Technique: Developed by Francesco Cirillo, this time management method involves working in focused intervals followed by short breaks, which can be applied to working on resolutions.

• The Two-Minute Rule: The Two-Minute Rule states that if a task takes less than two minutes to complete, do it immediately. For example, if your goal is to write a book, start by writing for just two minutes each day. This also works great for small nagging tasks in the back of your mind that seem bigger than they really are.

• Implementation Intentions: This strategy involves planning the where, when, and how of your actions. Developed by psychologist Peter Gollwitzer, implementation intentions take the form of “If-Then” statements that pre-plan responses to specific situations or obstacles. For example, “If it’s 7 AM, then I’ll go for a 30-minute run.”

• The Seinfeld Strategy: Named after comedian Jerry Seinfeld, this method involves setting a goal and then marking each day on a calendar when you work towards that goal. The objective is to create a chain of successful days and not to break the chain.

• The 5-Second Rule: Developed by Mel Robbins, the 5-Second Rule is a simple but effective tool to combat procrastination and indecision. When faced with the need to take action, count down from 5 to 1 and then physically move to start the task. This interrupts the brain’s tendency to overthink.

• Ulysses Contracts: Based on the Greek story of Ulysses and the Sirens, this technique involves deliberately creating constraints in advance to control future actions. A good example would be committing to a morning exercise class by paying in advance.

The BMM Takeaway

By far the biggest goal killer is definitely inconsistency. What you’re really trying to do with a New Years resolution is create a new habit, because until you do you’ll be fighting against old paradigms, which is a fight that can’t be kept up for long.

I like to think about it like when you’re a kid trying to wade out into the ocean. All the big waves are near the shore, and you need to keep pushing forward to get to the calm part they don’t crash. If you stop along the way, you’ll keep getting pummeled until you give up.

So try a few of those productivity hacks and stick out your resolution for at least a few months. That will be the hardest part, but but then it’ll quickly become a habit that feels second nature.