Are New Year's resolutions pointless?

New Year’s resolutions can be a powerful tool for change. But do they set us up for failure? We asked a psychotherapist

It’s the time of year when many of us find ourselves contemplating fresh starts and self-improvement.

Some of us swear by them. According to YouGov research, 29% of us plan to make New Year’s resolutions for 2025 [1]. But are New Year's resolutions really effective?

Do New Year’s resolutions work?

Resolutions often fail due to their nature and timing. “It can be tempting to make a whole list of New Year's resolutions,” says psychotherapist Georgina Sturmer. “But we need to keep an eye out for whether we are setting ourselves up for success, or for failure.”

Vague and unrealistic

“Broad goals like ‘get healthy’ lack specificity, making them difficult to action,” Sturmer says. Conversely, aiming too high can lead to discouragement and abandonment of goals. "If our resolutions are too vague, it might feel difficult to put them into practice,” she adds. “If they are unrealistic, we might struggle to know where to start.”

The 'January factor'

While the new year may seem like an ideal time to make changes, the period presents its own set of challenges that can create additional difficulties.

“The first month of the new year can be a great time for putting plans into action, and for a sense of renewal. But at the same time, there are reasons why January can be a tough time for resolutions,” Sturmer says.

These challenges include things like post-holiday fatigue, financial strain and a potential dip in mood following the festive season. Resolutions may seem sparkly and exciting when made over a glass of sherry around the fire at Christmas. But they can feel very different at 8am on a bleak Monday morning in January.

How to make New Year resolutions that stick

Despite these obstacles, it's possible to create meaningful and achievable resolutions. Here are some tips:

Be specific and measurable

“At work, we often talk about keeping our goals specific and measurable. The same can apply to our resolutions. When things are measurable it can make it easier for us to make an action plan,” Sturmer suggests.

Instead of resolving to “exercise more”, set a specific goal such as “walk for 30 minutes three times a week”. This clarity, Sturmer says, makes it easier to track progress and stay motivated.

Create accountability

External motivation can be a powerful tool, which is why we’re more likely to exercise with others.

“Motivation comes in different forms. Intrinsic motivation comes from within. But some of us also require extrinsic motivation, from external sources,” Sturmer says.

To keep yourself accountable, you can try sharing your resolutions with friends or family, joining a group with similar objectives or using apps to track progress.

Make resolutions inspiring, not punishing

To maintain momentum beyond January, it's crucial to frame resolutions positively.

“Resolutions can sometimes feel like a punishment,” Sturmer says. “If we want to maintain momentum, then it's important for our resolutions to feel inspiring and achievable.”

While New Year's resolutions can be challenging, they're not necessarily pointless. With the right approach, they can be valuable tools for personal growth and self-reflection. But specific, measurable goals and accountability are key to achieving real change. So approach the act of making resolutions with thoughtfulness, flexibility and compassion.

Resolution checklist

• Celebrate small victories – Acknowledge progress, no matter how small, to boost motivation.
• Be flexible – "Be open to being flexible if it looks like we have set ourselves up for failure," Sturmer advises.
• Regular check-ins – Schedule monthly reviews of your progress and adjust goals if necessary.
• Create a supportive environment – Surround yourself with people who encourage your efforts.

Focus on the process – Enjoy the journey of self-improvement rather than fixating on the end result.

[1] YouGov