Why New Year’s resolutions struggle to succeed: A cultural perspective

Published on 29, December, 2025

As we prepare to say goodbye to 2025, the University of Sunderland’s Dr Derek Watson, Associate Professor in Cultural Management, is exploring why we might struggle to stick to our New Year’s resolutions – from a cultural perspective – and what we can do to succeed.

January 1 triggers many millions of people worldwide into what has been labelled the ‘fresh start effect’ to become a better person. Such a ritual can be traced back over 4,000 years to ancient Babylonians pledging to clear their debts. The reality is that most New Year’s resolutions such as being more careful with our spending, weight loss, positive health choices, increased family and relationship time fail to gain traction, and many are disbanded by February. It is true to say that New Year’s resolutions are as frangible as impulsive Trumpian commitments, wedding vows and Christmas baubles?

Through no fault of our own, many play folly to the view that New Year’s resolutions, rather like weight loss are dependent on self-control and will power. It is in fact heavily reliant on one’s ability to change their bad habits which does not come easily. It is process of repeating conscious actions which transition into subconscious intent, often referred to as the ‘law of habituation’. An example of this is driving to work each day and you find yourself on occasions following the same route on a weekend in response to a cognitive lapse due to a lack of focus on the present.

A part of the brain called the basal ganglia helps you form and keep habits. It is also the part that makes you react automatically to things you’ve learned. Whilst the cognition of goal formulation is stored within the brain’s frontal lobe, primarily the prefrontal cortex, the prefrontal cortex has the capacity to veto a newly formed conditioned response, but it is more challenging to overcome hardwired habits influenced by the basal ganglia.

Bad habits are stealthily ingrained over many years of repeated actions and to irradicated and replace with desired positive habits requires the brain to receive an instant positive stimulus of dopamine, which reinforces the desire to repeat the action as there is a clear correlation between fluctuations of dopamine and motivation. Habit transformations which struggle to release dopamine starve the brain of its reward sensation i.e. motivation and significantly hinders the brains neuroplasticity in the subconscious adoption of positive habits.

The decision to adopt New Year’s resolutions is a change process and requires time. For instance, to subconsciously adopt the habit of drinking a glass of warm water with lemon each morning takes approximately two months. It is therefore critical to identify and mitigate against any frictions which would hinder this transition. For example, Netflix have eased the decision-making option when watching their box sets, informing viewers that the next episode will start in nine seconds.  Data also indicates that those who select gym memberships closest to their homes are more likely to be active members after three to four months. Whilst those who pen a shopping list avoid impulse purchases.

Below is a list of useful life anchors in the pursuit of New Year’s resolutions:

1. Reality Check 

Before starting to consider potential resolutions, you are well advised to reflect on your past performance, you may wish to seek the feedback from family and close friends. This will provide you with valuable data on your perceived flaws and strengths. 

2. Paper Moon Goals 

A common failure from the ‘get-go' is associated with woolly goals such as health, fitness, and to save money. There are too vague and therefore difficult to measure. Goals need to be explicit and achievable; remember you are not trying boil the ocean and success rarely come without effort. 

3. Sand Planning Castles 

Successful businesses rely on a foundation of thorough planning and successful people do the same. Whilst hope and dreams are often challenging, the adopting of a robust plan of action with rewarding miles stones significantly enhances the adoption of good habits and the abatement of bad habits. The importance in planning cannot be overstated, hence the statement "a goal without a plan is just a wish." 

4. Can’t Do Attitude 

A lack of confidence built around repeated failures to attain new year resolutions are often attributable in corrupting self-belief, that their goals can indeed be attained. Root causes can be linked to childhood dysfunctional learned experiences, unsuccessful relationships and family tensions, fostering a diminished level of self-esteem and resilience. Such inhibitions need to be addressed if real progress is to be sustained. 

5. Black Sheep Approach 

One needs to be honest in their motivational drives for change. Is it to gain acceptance or respect in your social circles as an external motivator or is it driven by your intrinsic bespoke personal goals a so-called black sheep approach? The key question is to be transparent with your motives because if they fail to positively stimulate you cognitively, then such resolutions will provide difficult to achieve. 

6. Mindset Fitness 

Having the right frame of mind is critical in appreciating that real change takes time and a lot of commitment. Exhibiting high levels of optimism can over inflate one’s own ability to succeed and negate the actual challenges and is often referred to as cognitive bias. Equally, it is important to strive for excellence and incremental progress rather than perfection which can be self-defeating. 

7. Recalibrate Resolutions 

Whilst setting specific personal resolutions is important for individual wellbeing and growth such resolutions need to be orchestrated with a level of tolerance to embrace unforeseen opportunities. Therefore, to recalibrate original resolutions does not reflect poor planning but demonstrates agility and confidence. 

8. Coupling 

If actions are to manifest into long term subconscious habits, they need to immediately stimulate one’s cognitive reward structure. However, some behavioural and cognitive changes can be difficult. Thus, directly linking them to an enjoyable action will help the intrinsic adoption. Such as playing your preferred podcast or music when going to the gym. 

9. Ying and Yang Network 

Buddy systems can be a vital asset in maintaining your levels of motivation in the pursuit of resolutions. If managed effectively within a the right social network, then the reciprocal dynamic of support and accountability can help lift you when the going gets tough. 

10. Enjoy the Journey 

As with every path you take, the journey needs to be enjoyable, testing but achievable and in the pursuit, we experience personal growth. One needs to ensure that they integrate incremental short-term rewards to maintain a sense of direction and fulfilment. 

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