Every year, many of us bravely announce our resolutions for the new year. A glass of champagne on New Year’s Eve might add to our confidence in our ability to do better in the coming year and save more, spend less, eat better, work out more, or binge-watch less.
But most of our resolutions fail. Even within the first weeks after New Year’s Eve, the majority of people have given up on them. Yet, not all tales of failure are the same, because the way you talk about the failure matters for your own motivation and other people’s confidence in your ability to try again.
So what can we do after we’ve given up on our resolution? We’ve announced our
good intentions to friends and family and now must admit failure. Research has shown the way you word your failed resolution can affect how people view it. And understanding the reasons most resolutions don’t work out can help us see it through in the future. Indeed, you can talk about your resolutions in a way that will make your failure more understandable and will sustain your motivation to keep going.
A constructive way to discuss your failed resolution is to focus on the controllability of the failure. Research shows that most resolutions will require some investment of time and of money. For example, getting in shape takes time for exercise and also normally requires money for a gym membership or for workout equipment. Because both of these resources are essential for pursuing our goals, many failed resolutions are due to the lack of either time or money, or both.
When talking about a failed resolution in the past, I’ve showed in my own research
that we should focus on how lack of money contributed to this failure, rather than
lack of time. In my 2024 study, people read about fictional as well as real panel participants who failed either due to lack of money or lack of time. Most participants felt the person whose failure was caused by lack of money would have more self-control going forward and was going to be more reliable at pursuing their goals.
This effect occurred because lack of money is seen as something that cannot be controlled very easily, so if this caused the failure, there wasn’t very much the person who failed could have done about it.
In this research, most of the failed resolutions were related to weight loss, better eating, or working out in the gym. Participants felt the same whether the person who failed was a man or a woman, presumably because it’s plausible that everyone needs some time and some money to pursue various goals regardless of gender or the specific resolution.
The role of controllability takes a different form when it comes to thinking about how we can do better next time.
The role of time
Research also shows the way we view time matters when it comes to failure. For the past, it’s better to think about things outside of our control that can help to take the negativity out of failure and bolster the belief that we can do better. This can mean, for example, to consider how our failure was due to lack of money or other resources outside of our control.
For the future, however, take an active perspective on time. Look at your schedule and make active decisions how to allocate time to your goal pursuit, by scheduling gym sessions or blocking time to prepare healthy meals. This can help to give us the motivation to try again because we’re not victims of our busy schedules.
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A study published in October 2025 that focused on how a lack of time contributed to failures showed that people can get back a sense of control by talking about “making time”, instead of “having time”. People who discussed their failures as an issue of not having made the time felt like they could do things differently in the future, and were more motivated to do so.
This is because “making time” suggests active control over one’s time and schedule, instead of “having time” that leaves us passive. For example, if you say you didn’t make the time to work out, that means you can make the time in the future if you choose to do so. In contrast, if you say you didn’t have time to work out, it feels like this lack of time is outside of your control and could happen again, preventing you from pursuing your exercise goals.
Find the joy
Another reason so many people struggle to keep to their new year resolution may be because they were too ambitious, or they neglected that joy and pleasure keep us going.
We need not only to have a goal in mind. Finding joy in the journey and belief in the ability to change is also important. For example, someone might want to get in better shape and work out more, but when they actually try to go to the gym, they lack the confidence to sign up for a class. Without some fun, it’s hard to follow through on a resolution even if we really want to pursue the goal. So, try to think of ways you can make the goal more enjoyable to work on and remind yourself you are capable.
The trend for new year resolutions isn’t a bad thing in itself. Although it might seem a bit paradoxical to start virtuous habits right after a big night with alcohol and overeating, research shows that we can indeed benefit from the “fresh-start” effect in which a new beginning in the calendar can provide a clean slate to start better habits.
But we don’t have to wait for the calendar to give us a fresh start. We can choose to make our own resolution (maybe a Valentine’s or Easter resolution?) to boost the motivation to pursue our goals.
Janina Steinmetz does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.
