Want to know a brutal truth about new year's resolutions?

Want to know a brutal truth about new year's resolutions?

There's an 80% chance you'll fail your New Year's resolution by February.

Why?

Most people go about setting goals all wrong—and I've been guilty of this too.

So instead of making the same mistake for another year, I've been researching the best ways to beat the odds.

Here's what I've found.

Instead of setting big, unrealistic goals for the year, you need to focus on smaller, 3-month goals. Break each one down into tiny, daily actions.

Goals aren't achieved through big, dramatic changes—they're achieved through small, consistent steps that build momentum over time.

So, how do you start?

Grab your journal— or open your notes app— and let’s break it down together:

I worked with ChatGPT to help come up with a journal prompt that incorporates the research on goal setting to help me set a goal for the year.

Here's what we came up with:

Step 1. Reflect on Your Big Picture:

What’s one big goal you want to achieve this year? Write it down in one clear sentence.

Example: 

“I want to improve my fitness and feel stronger.”

Step 2. Zoom In:

If you only had three months to make progress on this goal, what specific milestone would you aim for?

Example: 

“In three months, I want to be able to run 5 kilometers without stopping.”

Step 3. Make It Actionable:

What small actions could you take daily or weekly to move closer to that 3-month milestone? List at least 3-5 actions.

Example: 

1. Run for 10 minutes three times a week.

2. Do strength training twice a week.

3. Stretch for 5 minutes after every workout.

4. Track my runs to monitor progress.

5. Plan my workouts every Sunday.

Step 4. Set Your Plan:

Look at your daily and weekly actions. Which ones will you commit to starting tomorrow? Write them down and schedule them into your week.

Example: 

“Tomorrow, I’ll do a 10-minute run in the morning and stretch afterward. On Sunday, I’ll plan my next week’s workouts.”

Step 5. Reflect & Commit:

Why does this goal matter to you?

Write a few sentences about how achieving it will impact your life.

Example:

“Running 5 kilometers will show me I’m capable of sticking to a goal and getting stronger. It’ll boost my confidence and improve my overall health.”

For those geeks (like me!) who love geeking out about the research behind the prompt, here's the science that backs it up:

5 reasons why the journal prompt can help you beat the odds and get your goal

1. SMART Goals

Research into goal setting shows that having a specific and measurable goal inproves your chances of success. The specificity and measure gives you clarity on what you're aiming for.

2. Goal Breakdown

Studies show breaking down large goals into smaller sub goals —or checkpoints— makes it easier. The checkpoints stop you getting overwhelmed by the size of the goal.

3. Small, Consistent Actions

The science of habit formation tells us that repeating small actions consistently increases your chances of making a habit last.

4. Implementation Intentions

Research shows that making your intentions clear and concrete by specifying when, where, and how you’ll act increases the odds that you'll do what you say.

5. Self-determination Theory

According to Self-determination theory, when you connect your goal to a deeper personal reason, you’re more likely to succeed, even when faced with obstacles.

Ready to Beat the Odds?

You’ve got the tools and a science-backed plan. Now it’s time to take action.

Remember, success doesn’t come from big, dramatic changes—it comes from small, consistent steps.

Grab your journal, start with the prompt, and commit to your first step today.

This year can be different.

The rest is up to you.