Happy New Year! I hope you and your family had a wonderful festive season, a much needed rest, and some time to reset and focus on the year ahead. The beginning of each year brings with it hope and optimism, and it’s often a time to reflect on the previous year, as well as set some goals for the new year. But whatever you do, don’t set new year resolutions. They don’t work! Let me show you what to do instead.

Why new year resolutions don’t work

Did you know that gyms make most of their money in January? The new year arrives, people want to get fit and off they trot to the gym. With the best intentions, they go to the gym for about four weeks on average before they stop going. However, what doesn’t stop is their gym membership, which often runs for 12 months or more.

Nearly 80% of new year resolutions fail within a week. Why? Because the best predictor of human behaviour is past behaviour. Change is hard, even for the most motivated people. You are basically trying to override your habits, identity, environment, genetics and motivation all at the one time.

Your brain tends to reject outcome goals

It’s easy to say I want to get fit. It’s not that difficult to join the gym. And when the motivation is high, it’s inspiring to get up early and train every day. However, change only sticks if it is tied to your identity. If you become the person who trains every day regardless of what is going on in your life, the new behaviour will become part of who you are and you will simply do it.

Change is also about habits. Creating good habits and replacing bad habits. Starting small and habit stacking. For example, the first day you could put your running shoes on and walk outside. The second day you drive to the gym. The third day you walk for 5 mins at the gym. And so on.

For more information on habits, ‘Atomic Habits’ by James Clear is a must-read. You can also read my blog on habits here.

Big goals can backfire immediately

People tend to fail when they think too big too fast. If you plan on going from not working out to working out seven days a week, you’re setting yourself up for failure. Research shows that small, measurable changes in behaviour build momentum. That is… building habits!

Setting SMART goals is what helps create long lasting change. I have discussed SMART goals in previous newsletters, which you can read here. Setting specific, measurable, achievable, relevant and time-bound goals will give you the best chance of success. And don’t forget to write them down. Research shows that you are 42% more likely to achieve your goals if you write them down.

Your environment controls you

If you operate in the same environment, you remain the same version of yourself. Research shows that our behaviour is shaped by our environment more than our personality. In order to achieve a different outcome, you need to change your environment.

Clear out the clutter. Buy some plants and candles for the house. Update the furniture. Empty the junk food out of the pantry. Hang out with people that exercise every day. Spend time with people who run their own business.

Who we are is shaped by our environment and those who are in it. To change who you are, you need to change your environment.

A “fresh start” is an illusion

Starting a new routine on the 1st of January is like a sugar high. It feels great to begin with, you have a hit of dopamine, and then comes the crash. And the crash is often worse. The only difference between the 31st of December and the 1st of January is 24 hours.

It doesn’t mean that you shouldn’t start the new year off on the right foot. In fact, it’s great to set goals for the calendar year. But it’s important to have a long-term strategy to give yourself the best chance of achieving your goals.

Don’t change too much at once

Trying to achieve too much at once can create a sense of overwhelm, which will make it almost impossible to achieve your goals. Setting a few smaller, achievable goals can help to build momentum. Remember that action doesn’t come from motivation. Motivation comes from action. The more you do something, the more motivation you will have to continue to do it until it becomes part of who you are.

Set goals, not resolutions

New year resolutions come with the best intentions, but they fail almost all of the time because they are a fantasy rather than a strategic goal. Don’t set new year resolutions, set SMART goals. Create new habits. Change your identity. Don’t set a resolution to go to the gym and become really fit. Become the person who trains every day because it’s part of who you are.

I hope 2026 has begun the right way. It’s good to be optimistic about the new year. But give yourself the best chance of having a successful year by setting strategic goals and becoming a better version of yourself. And if things are not going to plan so far, remember that things can change for the better quickly too.

I wish you and your family all the very best for 2026!