New Year resolutions blues

The New Year brings a sense of renewal, hope, and opportunity. As the clock strikes midnight, many of us make bold resolutions, vowing to turn over a new leaf. We promise to lose weight, save money, learn a new skill or spend more time with family. The energy is contagious, and for the first week or two, we ride on the high of our fresh commitments. But, come mid-January, something happens, the enthusiasm fades, old habits creep back in and the resolutions we once held so dearly begin to fizzle out.

This phenomenon is often called the "New Year Resolutions Blues." It’s the disappointment we feel when our good intentions meet the reality of life’s challenges. But why does this happen, and how can we break the cycle?

Why New Year resolutions fizzle out

1.       Overly ambitious goals

Many resolutions fail because they are too big, vague, or unrealistic. Saying, "I’ll lose 50 pounds this year," or "I’ll never eat junk food again," sets a high bar that can feel overwhelming. When progress doesn’t happen as quickly as we expect, discouragement sets in. 

2.       Lack of Planning

Vague resolutions like “get fit” or “be happier” don’t give a clear roadmap for action. Without a plan, it’s hard to sustain motivation or measure progress. 

3.       All-or-nothing Mindset

The idea that one slip-up equals failure is a common pitfall. Missing a workout or breaking a diet once can lead to feelings of guilt and giving up entirely. 

4.       External pressure vs. Internal motivation

Resolutions often stem from societal expectations rather than personal desire. Goals not rooted in genuine passion or purpose are harder to maintain.

 5.       Life gets in the way

As the excitement of the holidays fades, the demands of daily life resume. Work, family and responsibilities take precedence and resolutions take a backseat.

Beating the blues - Tips for sustainable resolutions

1.       Start small and be realistic

Break big goals into smaller, manageable steps. Instead of "I’ll save sh10,000 this year," aim for "I’ll save sh1,000 a month." Small victories build momentum and confidence. Instead of “I’ll read one book per month” say, “I’ll read 10 pages of a book per day” 

2.       Be specific and action-oriented

Vague goals are hard to follow. Replace “get healthy” with “exercise for 30 minutes three times a week” or “eat one serving of vegetables with every meal.” 

3.       Focus on progress

Understand that slip-ups are normal. Celebrate progress instead of dwelling on setbacks. 

4.       Tie goals to your values

Choose resolutions that align with your core values and passions. If spending time with family is important, your resolution might be “schedule a family movie night every Friday.”

 5.       Create accountability

Share your goals with a friend, join a group or track your progress in a journal. External accountability can a game changer. This is my number one strategy to completing different assignments. I have several accountability groups.  

6.       Set short-term checkpoints

Break the year into smaller timeframes and reassess your goals regularly. Monthly or quarterly reviews can help you adjust and stay on track. In short, do not wait for December to do the first review.

 7.       A new mindset for a new year

The problem with resolutions isn’t the idea of self-improvement but the pressure to transform overnight. Sustainable change takes time, patience, and flexibility. Instead of seeing January as a make-or-break month, approach the new year as a time to plant seeds of growth that will flourish throughout the year.

 Use this season as an opportunity to reassess, refine, and recommit. It’s about showing up, trying again and building habits that stick.

 #goals #actions #achieve #grow