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Every January 1st, millions of people around the world think, “This year will be different.” We make resolutions—promises to eat healthier, save more money, exercise more, manage stress, learn a skill, or improve our lives in some meaningful way.

But how many of us actually keep them?

The Numbers Behind New Year’s Resolutions

Resolutions are incredibly common—but long-term success is rare:

• Around 40–50% of Americans set at least one New Year’s resolution each year.
• However, only about 8–10% of people successfully accomplish their resolutions over the long term.
• Many people quit early: only about 25% still stick with their resolutions after 30 days, and the average resolution lasts less than four months.
• Some studies show that most people give up within the first few weeks of January, with the so-called “Quitter’s Day” landing in mid-January.

Clearly, initial motivation isn’t enough on its own.

What Resolutions People Commonly Set

While specific findings vary depending on the survey, the most common goals include:

1. Improving fitness (e.g., exercise more)
2. Improving finances (e.g., save more money)
3. Better mental health
4. Weight loss
5. Better diet or eating habits Forbes+1

These goals reflect important areas of life, but they also require sustained behavior change—which is exactly where most resolutions falter.

Why Resolutions Often Fail

There are several psychological and practical reasons people abandon their resolutions:

1. Goals Are Too Vague or Unrealistic

Saying “get fit” or “save more money” isn’t a plan—it’s a wish. Without specifics, it’s hard to know what success looks like.

2. No Structured Plan or Accountability

Many people rely on motivation alone, instead of building routines, tracking progress, or sharing goals with a friend or accountability partner.

3. Resolutions Depend on Willpower, Not Habits

Willpower fluctuates. Research suggests that most resolutions fail because people never turn them into habits—behaviors you do almost automatically.

4. Timing and Environmental Pressures

Post-holiday burnout, work stress, family obligations, and winter weather can all sap energy and make lifestyle changes feel overwhelming.

The Science of Habit Formation

So how do we go from “I want to…” to “I do”?

How Long Does It Take to Form a Habit?

Contrary to the old idea that habits take 21 days, modern research shows:

• The average time to form a new habit is about 66 days, but it can range from 18 up to 254 days depending on the person and the behavior.

This means you can’t expect a major life change to happen overnight—you need consistent practice and patience.

Use This Habit Science to Build Small, Strategic Steps

The key to resolution success is breaking your goal into small, practical steps, and building routines around them. Here’s how that looks in action:

Example Goal: Save More Money

Instead of “save more money,” try:

Step 1: Cut your morning Starbucks or other daily drinks to save $5–$8 a day.
Step 2: Pack lunch 3 out of 5 days to save $10–$15 each time.
Step 3: Cut one discretionary expense (e.g., going out, subscriptions).
Step 4: Increase automatic contributions to your 401(k) or Roth IRA—out of sight, out of mind.

Tiny changes add up fast, and automatic systems supercharge your progress. Start small and watch the snowball effect of savings increase over time. Anyone who shares recommendations about how to grow financially (Ramsey, Robbins, etc…) will all say start small. Its all about starting.

👉Not sure where to start? Begin with a simple Budget Planner. Then check out my Simplified Roadmap to Financial Freedom. Don’t stop there—explore my recommendations for great financial reading and always stay a student of finance.

Example Goal: Lose Weight / Get Fit

Don’t jump straight into an unsustainable routine. Start with:

Step 1: Commit to 15 minutes of exercise, 3 days a week. This could be a simple walk after work.
Step 2: Once this feels automatic, increase to 30 minutes. Incorporate things that feel fun. Add in a podcast you like, or book on tape.
Step 3: Add a fourth day if your schedule allows.
Step 4: Try new activities (home workouts first, then maybe a gym). I recommend a class or group that will help with accountability.

By forming the habit first—consistency over intensity—you’ll be far more likely to stick with it.

Instead of focusing on fad diets, start with natural, whole ingredients and avoid seed oils. That alone is a great first step toward feeling better. From there, pay attention to portion sizes and watch how your body begins to feel—and look—different.

If this is your goal, try cutting back on sweets and alcohol as well. You may be amazed at the change. I know that is a whole new category, but seriously… if you are having 10+ drinks a week, cut it to 8, then to 6 and so on. Your body will thank you for it.

👉Check out some of my recommended products for your home health such as adjustable free weights, rebounder, and bands to make the routine easier.

Final Thoughts

Resolutions don’t fail because of lack of desire—they fail because we expect change without building the systems that make it stick.

✅ Define specific, actionable steps.
✅ Build habits slowly and consistently.
✅ Track progress and celebrate small wins.
✅ Adjust your plan as needed rather than giving up.

Rather than making a declaration on January 1st and hoping for the best, treat your goals like a project—with a plan, timeline, milestones, and patience.

Change isn’t magic—it’s a series of small decisions made over time.

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