Making a New Year’s resolution is one thing; keeping it is quite another. Each year, millions set ambitious goals for self-improvement, only to abandon them weeks later. Why is it so challenging to follow through?
Jasper Rook Williams, a fitness expert, online coach, and owner of JRW Fitness, has worked with hundreds of clients worldwide, helping them improve their nutrition, training, and overall lifestyle.
According to Williams, the issue often lies in unrealistic expectations and unsustainable methods.
Start with Achievable and Sustainable Goals
“The goals themselves are rarely the problem,” Williams explains. “They’re set with the best intentions. The challenge is the approach.” Instead of diving headfirst into extreme changes, Williams advises focusing on realistic, sustainable habits.
“Rather than thinking, ‘I’ll eat salads and join a gym,’ people should prioritize routines that fit their broader lifestyle and are achievable in the long term.”
Research backs this up. Studies show that approximately 80% of New Year’s resolutions fail by mid-February.
According to Bas Verplanken, a social psychology professor at the University of Bath, the psychological significance of January 1st often doesn’t translate to immediate change. “Changing habits is difficult, and transitioning from December 31st to January 1st isn’t a dramatic shift,” Verplanken explains.
Accountability and Balance Are Key
One common mistake is setting overly ambitious goals, such as working out daily after months of inactivity. This all-or-nothing mindset often leads to burnout. Instead, Williams recommends asking yourself, “Does this feel sustainable?”
Accountability also plays a crucial role. “Progress isn’t linear,” Williams says. “There will be setbacks, but having someone to guide and keep you accountable can be invaluable.”
Success lies in balancing diet, exercise, and lifestyle changes. “It’s not just about food or training,” he says. “These elements work together and must align with your daily life.”
Motivation Is Temporary, Habits Are Permanent
Motivation can get you started, but it’s not a reliable long-term strategy. According to Williams, many people quit because they attempt unsustainable changes.
“The classic mistake is going from zero to 100—training six days a week and eating like a rabbit. It’s just not realistic.” Instead, use your initial motivation to build habits that can carry you through when motivation fades.
For example, if you plan to work out three days a week but only manage two, don’t view it as a failure. “That’s still two more workouts than before,” Williams says. “Wipe the slate clean and try again without guilt.”
The Importance of Flexibility and Trial-and-Error
Williams emphasizes the importance of flexibility and a willingness to experiment. “There’s no one-size-fits-all solution,” he says. “Your goal might be fixed, but your methods should adapt to what works best for you.”
This mindset is critical when it comes to dieting. Restrictive approaches, like cutting out entire food groups, are often unsustainable.
Research from the University of Pennsylvania’s Weight and Eating Disorders Program found that 65% of dieters regain their lost weight within three years, with only 5% maintaining their progress.
“Carbs are tasty, alcohol can be fun, and food is for enjoyment,” Williams notes. “Going without these things forever is unrealistic for most people.”
Focus on Long-Term Success
Ultimately, making lasting changes requires a mix of determination, realistic planning, and patience. “Success isn’t about being perfect every day,” Williams says. “It’s about doing your best each day, whatever that looks like.”
By establishing sustainable habits, staying accountable, and remaining flexible, you can turn your New Year’s resolutions into lasting success.
As Williams puts it, “It’s not just about food, training, or lifestyle—it’s about how these elements work together to create real, lasting change.”
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