There’s never a better time to talk about the tenacity of goal-setting and New Year’s resolutions than late January—on the front side of the biggest snowstorm to hit the Boston area in four years. The calendar has turned, the adrenaline has faded, and reality has set in. So where do you land right now with those promises and intentions you made for the year ahead?
Setting goals around health, nutrition, sleep, finances, and relationships isn’t new—and neither is losing steam or quietly forgetting those intentions. According to the Forbes Health/One Poll survey (2024), the most common New Year’s goals fall into this order:
- Fitness – 48%
- Finances – 38%
- Mental health – 36%
- Weight loss – 34%
- Better diet – 32%
These lifestyle changes are exactly where we, as Health Coaches, want to get granular with you—offering the support, structure, and encouragement needed to keep going well beyond January, or even the first three months of the year. I firmly believe there are strong, evidence-based reasons that show remaining steadily positive and consistent leads to the tangible results people want.
That said, honest and unflinching transparency invites us to briefly look at the darker side of change.
If you find yourself setting lofty New Year’s goals only to experience a drop-off in fitness, finances, mental health, weight loss, or eating habits—you are not alone. In fact, failing at New Year’s resolutions is so common that it has unofficial holidays. Some point to January 17 as “Ditch New Year’s Resolutions Day,” while others label the second Friday in January “Quitter’s Day.”
The same Forbes Health/OnePoll survey found that the average resolution lasts just 3.74 months, and only 8% of respondents stuck with their goals for one full month. About 22% lasted two months, another 22% made it three months, and just 13% sustained their efforts for four months.
Psychology Today echoed these findings in a January 2025 article titled “New York Resolutions or Res-Illusions,” written by Britt Frank, MSW, LSCSW. She notes that while millions of people set resolutions each year with the hope of transformation, follow-through is rare and by mid-February, most resolutions are abandoned.
Why New Year’s Resolutions Fail
- They’re too big and vague
- They rely on motivation instead of systems
- They trigger all-or-nothing thinking
- They aren’t supported by environment
- They lack accountability and feedback
So… what gives? And more importantly: How do you stick with goals that are realistic, relevant, and capable of creating real change in your fitness, finances, mental health, weight, and diet?
Keep it small. And I mean small.
I’ve written about this before, and I preach it consistently to the clients I coach big isn’t better—it’s just bigger. Research repeatedly shows that small, incremental changes are far more sustainable than sweeping, all-at-once transformations.
Closely tied to this is the trap of all-or-nothing thinking. Miss a day? Or even a few? That’s not failure. Don’t abandon the process—reset, restart, and adjust. Small pivots create momentum, and momentum produces results. BJ Fogg wrote, “Tiny Habits,” with that premise in mind. Consistent effort and big impact is how change sticks.
If January hasn’t unfolded the way you hoped, take a breath—you’re not behind, and nothing is broken.
One of the most consistent findings in behavior-change research is that lasting change isn’t driven by motivation alone—it’s shaped by identity and environment. When goals stay in the realm of “things I should do,” they often feel heavy and fragile. But when they connect to who you’re becoming, they begin to feel natural. I’m someone who takes care of my body. I’m someone who protects my mental health. I’m someone who plans for my future. When actions align with identity, consistency follows with far less strain.
Another powerful—and often overlooked—piece of the puzzle is your environment. Habits rarely fail because of a lack of willpower; they falter in systems that don’t support them. What’s visible, easy, and accessible tends to win. Small shifts—prepping meals ahead of time, laying out walking shoes, scheduling support, simplifying decisions—can dramatically increase follow-through. This isn’t about trying harder; it’s about making change feel safer and more doable.
If you’ve missed a day, a week, or even a month, that’s not failure—it’s information. Progress doesn’t require perfection; it requires re-engagement. Reset. Restart. Adjust. Small, steady steps—especially when supported—are how meaningful change takes root.
And remember you don’t have to do this alone. Coaching exists for moments just like this—not to push, judge, or demand more, but to help you clarify what matters, reduce overwhelm, and build changes that fit your real life.
February isn’t the end of your goals. In many ways, it’s where sustainable change truly begins.
