In the new year, I want to…

* Exercise more.

* Eat healthier.

* Save money.

* Improve my relationships.

* Lose weight.

Sound familiar?

If you’re reading this, chances are you’ve set a New Year’s resolution or two. But here’s the catch – according to a study published in the Journal of Clinical Psychology, only 8% of people achieve their resolutions.

So, what’s the deal? Why do so many of us lose steam by February? Let’s break down the science behind habit formation, share some celebrity insights, and get to the bottom of why resolutions fail. Want even more tips? Tune into my latest episode of Mental Health Bites (you can listen right here in substack, on Apple, Spotify, or watch on YouTube).

Why We Set Resolutions (And Keep Coming Back for More)

Every year, millions of people set resolutions. But why?

The New Year often feels like a reset button, creating a sense of mental separation from the past and allowing us to envision a better version of ourselves. This psychological phenomenon, known as the Fresh Start Effect, makes us feel like we have permission to begin anew, leaving old habits behind.

It’s also hard to ignore the power of social influence. Every January, gym memberships skyrocket because self-improvement is contagious. When those around us are setting goals and talking about growth, we naturally feel compelled to join in.

On a deeper level, the drive for personal growth is hardwired into us. As humans, we crave improvement, and setting resolutions fuels that need by giving us hope and direction for the future.

Finally, the end of the year invites reflection. With the holidays and the close of another chapter, many of us naturally take stock of our lives. This period of introspection prompts us to identify areas for change and set new goals to align with the aspirations we hold for ourselves.

Why Resolutions Fail (The Sneaky Pitfalls to Watch For)

Despite our best intentions, most resolutions don’t survive the first quarter of the year. Often, this happens because our goals are too ambitious, vague, or lack a clear strategy. For example, deciding to go to the gym every day after months of inactivity can quickly lead to burnout. Ambition is great, but trying to do too much too soon can leave you exhausted and unmotivated. It’s far better to start small and gradually increase your commitment.

Another common reason for failure is that resolutions are often too vague. Saying you want to “get healthy” sounds positive, but what does that actually mean? Without defining success – like losing 10 pounds, eating more vegetables, or running a 5k – it’s difficult to take actionable steps toward your goal.

Lack of planning can also be a major roadblock. While motivation might push you to get started, without a concrete plan, it’s easy to lose your way. Imagine trying to reach a destination without a map. Having a clear strategy can make all the difference.

Finally, negative self-talk can sabotage progress. Missing a workout or indulging in a cheat meal can trigger that inner critic, convincing you that you’ve already failed. This mindset can cause many people to abandon their resolutions altogether. Recognizing and addressing this self-defeating dialogue is crucial to staying on track.

The Fix: How to Make Resolutions That Stick

Here’s the good news – research shows that it takes about 4-6 weeks to form a habit. Get through January, and your new behavior could become part of your routine. But you don’t have to rely on willpower alone. Let me introduce you to a powerful tool Mental Contrasting and Implementation Intentions (MCII).

This science-backed method (featured in my book Stop Self-Sabotage) can help you lock in new habits and overcome obstacles. Here’s how you can do it:

1. Visualize Success.Imagine what achieving your resolution looks like. Picture yourself stronger, healthier, or financially secure. How does it feel?

2. Spot the Obstacles.Be honest. What could derail you? Is it lack of time, fatigue, or cravings? Identifying barriers ahead of time prepares you for them.

3. Create If-Then Plans.For every obstacle, create an “if-then” solution. For example:

* If I’m too tired to work out, then I’ll do 10 minutes of stretching.

* If I crave sweets, then I’ll eat fruit instead.

4. Anchor the Habit.Attach new habits to existing routines. For example:

* “After brushing my teeth, I’ll meditate for 5 minutes.”

5. Track and Reflect.Write down wins and reflect weekly. What worked? What didn’t? Adjust and keep moving forward.

An Example of MCII In Action

Here’s an example. Let’s imagine your resolution is to save more money in 2025. Start by visualizing the outcome. Picture your savings account growing and the sense of security that brings. How does it feel to have more financial stability? Then, consider the obstacles that could get in the way. Are impulsive purchases your weakness? Do unexpected expenses throw you off track?

Once you identify the challenges, create simple if-then plans to address them - and write them down in advance. For instance, if you feel tempted to make an impulse buy, then you’ll wait 24 hours before making the purchase. If unexpected expenses arise, then you’ll adjust your budget to accommodate them.

To make saving a consistent habit, tie it to something you already do. Every payday, automatically transfer a set portion of your paycheck into savings. Finally, take time each week to reflect on your progress. Review your spending habits and celebrate small wins. Adjust as needed to stay on track.

Resolutions don’t have to be a January fad. With the right approach, you can create lasting change.

If this resonated with you, share these tips with a friend and help them gear up for 2025. Remember, success starts with small, consistent steps. Let’s make this year your best one yet!

Merry Christmas and Happy New Year – You’ve got this!

To Your Health,

Dr. Judy

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About me:

Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.

Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com

Why New Year Resolutions Fail - And How to Finally Succeed