New Year’s Resolutions

Stop Setting New Year’s Resolutions (Seriously, Just Stop)

I don’t want to be a “Negative Nancy” or a “Debbie Downer,” but I have to be honest: New Year’s resolutions are a colossal waste of time and energy. In fact, they’re often worse than useless—they can be downright harmful because failing at them just makes you feel like garbage in the long run. I possess relevant knowledge, including a BA in Psychology, experience as a personal trainer, and a Level 4 certification as a US Hockey coach. I’m not a nutritionist, but my daughter is, and she has a master’s degree in public health and is a practicing nutritionist. She yells at me all the time for the way I eat. That is another conversation.

Did you know there is roughly a 55% failure rate for these resolutions within the first year?. Most people focus on the same vague cliches: “go to the gym,” “eat better,” or “exercise more”—yada, yada, yada (I had to squeeze a Seinfeld reference in there).

The reason they fail isn’t necessarily you; it’s the idea itself. Resolutions usually lack a real goal or a way to measure progress. Any time you head down a path without a specific goal statement or a plan, you’re going to trip, fall, and feel bad about it. Then, typically, people do the exact same thing the next year—making the same resolution because, you guessed it, they failed the year before.

To actually succeed, you need a realistic, measurable goal and a plan in place before New Year’s Day arrives. Very few people realize that keeping a resolution requires actual life-changing activity; if you don’t acknowledge that, you’ve basically failed before you’ve even started.

A Better Approach: The “Anti-Resolution” Plan

Instead of a vague wish, commit to a goal with a timeline and map it out. You need an end goal that is measurable so that once you hit it, the “resolution” is officially complete and you are a success.

For instance, say you want to lose 20 pounds by June. Starting in January, that gives you six months, which averages out to about one pound per week. Now, create a reasonable exercise plan you can actually keep. Committing to “going to the gym daily” usually doesn’t work, but if you commit to a set number of days that is measurable and flexible, you’re much more likely to stick with it.

When it comes to eating better, give yourself some slack. I can even hook you up with a good nutritionist—and no, it’s not me; I like to eat way too much for that! But with a specific goal and a clear plan, you’ve actually won by the time June rolls around.

Grain by Grain

Without a goal and a way to track progress, it’s impossible to achieve what you can’t even define. Think about it: if you showed up to work and were given a project, you wouldn’t just attack it blindly and hope for the best. If you did that while working for me, you’d get a permanent “stink eye”.

We always seem to start the year with a mindset of, “I’m going to change who I am,” trying to become something we are not and never have been. But that doesn’t mean you can’t find ways to make small, steady improvements that you can feel good about.

As they say in Brazil (and I love these Brazilian sayings): “Grain by grain, the chicken fills its beak”. Focus on those small, measurable grains, and you’ll find your success.

The “Small Grain” Strategy: Mini-Goals You Can Actually Hit

If you want to fill your beak without burning out, try these specific, measurable targets instead of vague resolutions:

• The “Motion” Grain: Instead of “exercising more,” commit to a 20-minute walk three days a week. It’s measurable, flexible, and won’t leave you feeling defeated on a busy Tuesday.
• The “Hydration” Grain: Swap one soda or sugary drink for one full glass of water daily. It’s a small improvement you can track easily.
• The “Knowledge” Grain: Instead of “reading more,” try reading five pages of a book before bed. By the end of the month, you’ll have finished a few chapters without breaking a sweat.
• The “Kitchen” Grain: Commit to cooking at home four nights a week. This gives you the “slack” to enjoy a meal out while still making progress on your health and budget.

Images made with Gemini AI