Resolutions For The New Year

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Are you one of those people who make resolutions for the new year?

There’s something symbolic about writing resolutions down as the calendar turns. It feels like a fresh page, even though life doesn’t truly reset at midnight.

But can the first day of the year, which seems like a magical time, give you the strength to hold onto all your promises? Fold your fingers down into a fist to keep that commitment safe.

What are Resolutions?

In 2000 B.C., the Babylonians celebrated the New Year during a 12-day festival called Akitu (starting with the vernal equinox).

This marked the start of the farming season, when they planted crops, crowned their king, and made promises to pay their debts. One common resolution was the return of borrowed farm equipment (which makes sense for an agriculturally based society).

Making resolutions for a new year is a conversation between who you have been and who you hope to become.

Today, New Year’s resolutions are more personal, centered on self-growth and fresh starts. Though the promises have changed, the heart of the tradition remains the same. To use the start of a new year as a meaningful moment to reflect, reset, and hope for a better future.

It often begins with reflection, such as looking back on the months behind you and the dreams set aside. There’s a mix of honesty and hope in that reflection, an acknowledgment that growth is still possible.

Are You Setting Yourself Up to Win or Fail?

Just knowing you’ve resolved to accomplish something sometimes sets a person up for failure. Lose weight, work out, take walks, no sugar, no carbs, etc. Resolutions run the gamut.

As you’re making that commitment (and I’ve been there), a small part of you may already feel the promise waver—like letting a slight amount of air out of a balloon.

After about a week, whatever I’d promised myself would begin to slip. Then, after a month, it floated out to sea. And I’d feel a bit of anger at myself for not being strong enough to tough it out.

The start of a new year fills you with the possibility of being stronger and more in control of your life. It is as good a time as any to put your willpower to the test.

But I don’t know if I can make a promise to myself one day and reasonably expect to keep it the other 364 days of the year. It’s really just a new day in the chapter of your life, and the first day of the year doesn’t mean that those goals must be set in stone.

I’d be disappointed in myself, but after the anger passed, there was relief. I was no longer tethered to that pledge I made to myself. The weight was lifted from my shoulders. Those huge promises I made to myself were just more than I could carry.

Self-improvement is undoubtedly a worthy goal to strive toward. Eating better and taking better care of your body. But it’s hard to keep that promise when there are indulgences all around you, and it becomes like an itch you can’t scratch.

Visions in My Head

There was a time when I decided to stop eating meat.

In the beginning, I had visions of a kitchen chock full of healthy foods. There would be beans, eggs, or tofu as the protein for every meal. I would put together salads with leafy greens and vegetables.

And then I saw someone eating a burger, and my mouth watered.

I couldn’t stop myself from visualizing that first bite of meat. Then I could almost taste the mustard coating the toasted bun and the crispness of the lettuce, onion, and pickles.

And so I let myself eat a burger.

I felt guilty later, after the burger was eaten. I told myself it was the last one, until another situation arose and I was sorely tempted.

And soon that resolution went up into the ether.

The Pressure Was Too Much

Back when I thought New Year’s resolutions were achievable, I felt alive with possibility. The promise to myself was like electricity flowing through my veins and energizing me.

I realize now that the pressure I put on myself with specific resolutions was just too much. Telling myself I could never eat something I enjoyed wasn’t going to work. The more attainable goal should be how often I can eat it.

What works better for me is taking small steps toward something. Because big, significant strides are beyond the distances my feet can reasonably take me. We’re human, and humans make mistakes.

So maybe you should promise yourself to start with small goals. Don’t go full tilt toward something that’s going to be hard enough to begin with.

“I made no resolutions for the New Year. The habit of making plans, of criticizing, sanctioning, and molding my life, is too much of a daily event for me. ”
― Anaïs Nin

Let’s have no more self-shaming over resolutions that are just too big a promise to yourself.

The resolution should be to begin something. Not to leap tall buildings in a single bound like Superman. Who, as we all know, was just a character in a story.

What Research Tells us About Making Resolutions:

• 3 in 10 Americans made a resolution in 2024.
• 62% of those making resolutions feel pressured to do so.
• 79% of New Year’s goals involve improving health.

Three in ten Americans report making at least one resolution. Half of this group makes more than one, according to a Pew Research Center survey.

Researchers suggest that only 9% of Americans who make resolutions complete them. In fact, research shows that 23% of people abandon their resolutions by the end of the first week. And 43% quit by the end of January.

Why Do New Year’s Resolutions Fail? 

There are many reasons a New Year’s resolution can fail. Motivation is key. Getting distracted by other areas of life can negatively impact these goals. 

The good news is that there’s no shame in picking back up if you’ve slacked on a goal for a bit. It’s easier said than done. What’s more, that number doubles by the end of January, with 43% of adults quitting their resolution.

Strangely, Friday is a popular day for goal-setters to drop their resolutions. More specifically, people are likely to quit on the second Friday of the month–dubbing it “Quitter’s Day.”

“I’ve never had much luck with New Year’s resolutions. Last year, I only lasted three days before realizing I couldn’t survive without junk food. And the year before that, when my sister and I promised not to argue anymore, we didn’t even make it to the end of my dad’s New Year’s Eve party. I’ll spare you the gory details, but fruit punch and guacamole were involved. So was dry cleaning.”
― James Ponti, Blue Moon

Goals That are More Reasonable to Strive For

Resolutions are born from desire: to heal, to improve, to simplify, to be kinder to yourself or braver in the world. They can be ambitious, practical, or deeply personal. Some are about change, breaking habits, and starting new routines.

New Year’s resolutions often work best when they focus on meaningful, balanced goals—ones that support growth without demanding perfection. Here are thoughtful goals many people strive for as a new year begins.

Personal Growth

• Practice self-compassion instead of constant self-criticism.
• Learn something new, whether a skill, hobby, or subject that sparks curiosity.
• Let go of what no longer serves you, including habits, beliefs, or relationships that drain energy.

Health & Well-Being

• Move your body regularly in ways you enjoy, not as punishment.
• Prioritize rest and sleep, honoring your need to recharge.
• Nourish yourself with healthier food choices and better hydration.

Mental & Emotional Health

• Set boundaries to protect your time and peace.
• Manage stress through mindfulness, journaling, or quiet moments.
• Seek support from friends, the community, or professionals when needed.

Relationships & Connection

• Be more present with loved ones.
• Express gratitude more openly and often.
• Release grudges and make space for forgiveness, when possible.

Purpose & Productivity

• Set realistic goals instead of overwhelming expectations.
• Organize your time and space to reduce daily chaos.
• Take steps toward a dream, even small ones that build momentum.

Meaning & Joy

• Make room for joy, creativity, and simple pleasures.
• Align actions with values.
• Celebrate progress, not just outcomes.

At their best, New Year’s resolutions aren’t about becoming someone new. They’re more about becoming more fully yourself. Small, consistent steps taken with kindness often lead to the most lasting change.

Making resolutions should be a way of saying, I’m still trying. I still believe tomorrow can be better than today.