Changing the Bad Rap of New Year’s Resolutions

The beginning of a new year is a natural time to pause, reflect and reset. It motivates us to make New Year's resolutions to feel better, move more, reduce stress, and basically create a healthier life. This a turning point that matters. Yet, New Year's resolutions have earned a reputation for failure.

Many people start the year motivated and hopeful, only to feel discouraged weeks later when progress stalls. Research shows that nearly 80% of resolutions are abandoned by mid January. This is so common that it's actually been given the name, National Quitters Day, and falls on January 9th in 2026. It's no surprise people choose not to set resolutions at all. No one wants to start something new feeling like a quitter!

But skipping the process altogether doesn't support change. If the desire to change something in yourself keeps resurfacing, it's worth paying attention to. You and I both know that avoiding change guarantees that nothing will change. Lasting change involves experimentation, setbacks, and adjustment to begin again.

A change I want to make this year is to learn how to lap swim. I'm not really sure how I got this into my head, but if other people can do this, I can. It looks so elegant and smooth when they navigate the pool. Unlike how I look, which is cumbersome, arms flailing about, taking in too much water, and stopping mid lane to catch my breath. How will I ever accomplish this? Below are hints I know will help me with this outcome in 2026.

Outcome vs. Small Steps: The shift that changes everything

One key reason resolutions fall apart is what we focus on. It's easy to focus on big outcomes without acknowledging daily or weekly actions needed to get there. Instead try reframing resolutions by distinguishing between the outcome picture and the small steps (called goals) to get there.

Outcome is the future picture you want. It's the big picture. Inspiring, motivating, and usually in the distant future. It's the vision that inspires you.

Small steps are the simple, repeatable actions you take to move toward that outcome. These are done one baby step at a time.

Examples:

Outcome: Improved physical fitness

Small step: Move your body for 20 minutes or more, three times per week

Outcome: Swimming laps smoothly without drowning and taking in too much pool water

Small step: Show up at the lap pool and try, at least once a week, preferably more; seek the advice and help of an accomplished swimmer or a trainer

Outcome: Feeling supported this year, encouraged, and free from judgement

Small step: Reach out to someone safe, such as a trusted friend or a life coach to navigate life when feeling thrown off balance

When focus stays on repeatable achievable actions or small steps, progress is realistic and sustainable. The outcome follows naturally over time.

Reevaluate Instead of Giving Up

If you've set a resolutions in the past and stopped, it could mean that the plan didn't fit your life at the time. Could you have set the small steps too large to accomplish? Did you lose sight of the outcome along the way? Rather than quit, I invite you to reevaluate your small steps to reach the outcome your heart really wants.

If the desire for change in one area of life keeps surfacing, don't ignore it or give up. Starting again shows personal resilience and persistence. If you stopped, begin again. Adjust the plan. Be kind to yourself. Every restart strengthens your ability to keep going.

Simple Ways to Support New Year's Resolution Success

Sharing your goal with a trusted friend, coach, or wellness professional/trainer can provide encouragement and consistency. Many people don't struggle because they lack motivation but struggle due to change being hard to navigate alone. Is your missing piece lack of support? Having someone to reflect with, ask the right questions, and help break big intentions into small, doable steps will provide that missing piece, making change possible.

Meaningful Motivation

Stay connected to why this change matters. Improved energy, better sleep, stress relief, and long term health are powerful motivators. Your motivator could be that you just want to learn this new thing in 2026.

Supportive Structure

Tracking progress, scheduling classes or trainer time, or using wellness tools can add helpful structure and clarity.

New Approach to the New Year

This year, go ahead and set those New Year's resolutions. Try to focus less on dramatic transformation and more on small, supportive habits. Consistency is the key. Give yourself permission to start small, adjust often, and keep going. Your well being is worth the effort.

. Linda Ward, Life Coach

Life Coaching provides a space to reflect, reset, and move forward with purpose. Most people who find coaching helpful feel stuck and can't name why. They know what they want, but don't know how to move toward it. They're tired of "trying harder" alone and are seeking encouragement without judgement.

This is the work I do as a life coach-by zoom or at The Marsh, Minnetonka, MN. To contact me, send a message here (or send an email to me here couragedaily@gmail.com). You will feel seen, understood, and safe. Linda