Why New Year's Resolutions Fail and What to Do Instead
- Brainz Magazine
- 2 days ago
- 9 min read
Anna is a journalling coach and wellbeing advocate on a mission to share the transformative power of writing with 100,000 people. Through her company, Writing with Purpose, she helps women navigate life’s challenges and rediscover their joy through creative expression and nature connection, alongside hosting the Writing with Purpose podcast.
Every January brings the same cycle. You set ambitious resolutions with genuine conviction, only to watch them crumble by February. The problem isn't really about willpower or commitment, it’s that traditional resolutions are structurally designed to fail. What if you could replace them with a sustainable approach that actually creates change? Intention-setting through journalling offers a research-backed alternative that transforms how you approach the year ahead.
Why traditional resolutions fail
According to YouGov research from December 2024, only 33% of people who made New Year's resolutions for 2024 kept all of them. Nearly half (45%) managed some but not all, whilst 19% failed to maintain any of their resolutions. Even more telling is that previous research found that just six days into the year, one in five people had already abandoned some of their resolutions.
These statistics reveal fundamental problems with how resolutions are structured. Most resolutions focus on outcomes without addressing underlying systems or motivations. 'Lose two stone' tells you the destination but provides no map for getting there.
Resolutions typically arise from external pressure rather than internal alignment. You set goals because you feel you should, not because they genuinely matter to you. When motivation is externally driven, it evaporates the moment circumstances become difficult.
Traditional resolutions also ignore the reality of how change happens. Behavioural scientist BJ Fogg's research at Stanford University demonstrates that sustainable change requires tiny, consistent actions linked to existing habits. Grand resolutions that demand wholesale life transformations overwhelm your capacity for change.
What is intention-setting?
Intention-setting differs fundamentally from resolution-making. Whilst resolutions fixate on specific outcomes, intentions focus on the person you want to become and the values you want to embody. An intention provides direction without rigid demands.
Instead of declaring 'I will exercise five times per week', an intention states, 'I want to become someone who moves my body regularly because it makes me feel strong and energised.' The first version creates a pass-fail dynamic. The second establishes a guiding principle that allows flexibility in execution.
Research from psychologist Dr Gabriele Oettingen shows that effective intention-setting combines positive vision with realistic obstacle planning. Her WOOP method (Wish, Outcome, Obstacle, Plan) has demonstrated significant improvements in goal achievement across multiple studies. Intentions work because they acknowledge both aspiration and reality.
Assessing balance with the 8 dimensions of wellness
Before setting intentions, assess where you currently stand. Dr Margaret Swarbrick's 8 Dimensions of Wellness model provides a comprehensive framework for understanding wellbeing. These eight areas work together to create overall life satisfaction – Physical, Spiritual, Social, Intellectual, Emotional/Mental, Occupational, Environmental, and Financial.
Take time to evaluate each dimension honestly. On a scale of 1 to 10, rate your current satisfaction in each area. Write about what contributes to your rating and what would need to shift for improvement. This assessment reveals imbalances you might not consciously recognise.
Physical wellness encompasses exercise, sleep, nutrition, and medical care
Spiritual wellness involves meaning, purpose, and connection to something beyond yourself
Social wellness reflects the quality of your relationships and sense of belonging. Intellectual wellness means ongoing learning and mental stimulation
Emotional and mental wellness covers your ability to process feelings and maintain psychological health
Occupational wellness relates to satisfaction with your work and sense of contribution
Environmental wellness involves feeling safe and comfortable in your surroundings
Financial wellness reflects security and freedom from money-related stress.
After rating each dimension, notice where gaps exist. These areas naturally suggest where to focus your intentions. You might discover that whilst your physical wellness scores high, your social connections have deteriorated. This awareness transforms vague discontent into actionable insight.
Journalling prompts for each dimension
Use these prompts to explore each wellness dimension more deeply. Spend 10 to 15 minutes writing about each one over the course of a week or two.
Physical: How does my body feel right now? What activities make me feel energised? What prevents me from moving regularly?
Spiritual: What gives my life meaning? When do I feel most connected to something larger than myself? What values guide my decisions?
Social: Which relationships energise me? Which drains me? What would a deeper connection look like in my life?
Intellectual: What am I curious about? What would I learn if I had unlimited time? How do I challenge my thinking?
Emotional/mental: How do I process difficult emotions? What support do I need for my mental health? When do I feel most centred?
Occupational: Does my work align with my values? What would make it more fulfilling? How do I balance professional demands with other areas of my life?
Environmental: Do I feel safe in my surroundings? What changes would make my environment more nurturing? How does my physical space affect my wellbeing?
Financial: Do I feel secure about money? What financial patterns cause stress? What would financial freedom look like for me?
These responses become the foundation for setting meaningful intentions because you're listening to what your life is telling you.
Future-self journalling technique
Future-self journalling creates a bridge between your current reality and your aspirational identity. Research from UCLA psychologist Dr Hal Hershfield demonstrates that people who feel more connected to their future selves make better long-term decisions and exhibit greater self-control.
Start by selecting a specific timeframe. One year works well for most people, though you might choose six months or three years depending on what feels manageable. Find a quiet space where you won't be interrupted for at least 30 minutes.
Close your eyes and visualise yourself at this future point. Don't force specific images. Allow details to emerge naturally. Where do you live? What does a typical day look like? How do you spend your time? What relationships matter most? How do you feel in your body?
Now write a letter from this future self to your current self. Use first person and present tense as if you're already living this life. Describe your days, your priorities, and how you spend your energy. Include sensory details. What do you see when you wake up? What sounds fill your environment? What brings you joy?
Most importantly, have your future self explain what choices and changes made this life possible. What did you stop doing? What did you start prioritising? What support did you seek? What fears did you move through? This isn't fantasy planning. It's reverse engineering the path to your desired life.
After writing this letter, read it back and notice what surprises you. What elements feel deeply true? What feels aspirational but achievable? What seems impossible? These reactions reveal both your authentic desires and your limiting beliefs.
Creating a vision for the year
Whilst future-self journalling focuses on identity, visioning creates a concrete picture of what you want to experience over the coming year. This practice combines imagination with practical planning.
Begin by reviewing your 8 Dimensions assessment and your future-self letter. What themes emerge? What areas need attention? What excites you? Write these observations down before moving forward.
Now imagine it's December of the coming year. You're reviewing the past twelve months with satisfaction and pride. What happened to create these feelings? Write about specific experiences, achievements, relationships, and changes. Be detailed and concrete.
Include the full spectrum of life. What did you do for work? How did your relationships evolve? What adventures did you have? What challenges did you handle well? What brought unexpected joy? What risks did you take?
Don't limit yourself to major accomplishments. A great life also lives in small moments, such as weekly coffee with a friend, regular morning walks, time spent reading, and creative projects pursued without pressure. These details matter as much as promotions or achievements.
After creating this vision, distil it into three to five core intentions. These should capture the essence of what matters most. Instead of listing specific goals, identify the qualities or experiences you want to cultivate. For example, 'I intend to prioritise creative expression over constant productivity' or 'I intend to build deeper connections with the people who matter most.'
Supporting your practice with guided meditation
Complement your journalling practice with guided meditation to deepen your connection to your intentions. Meditation research from Massachusetts General Hospital shows that regular practice strengthens the brain regions associated with self-awareness, emotional regulation, and perspective-taking.
Find a 10-20-minute guided meditation specifically designed for intention-setting. The meditation should include body awareness to ground you in the present moment, followed by visualisation of your future self or desired year, and closing with an affirmation of your core intentions.
Practice this meditation weekly, ideally at the same time and place, to establish a ritual. Many people find Sunday evenings or Monday mornings particularly effective for reconnecting with intentions before the week begins.
You might record your own guided meditation using the vision you've written. Hearing your own voice describing your intended year creates powerful neural connections between current action and future outcomes. Alternatively, apps like Insight Timer or Calm offer specific intention-setting meditations you can customise to your needs.
Translating intentions into daily action
Intentions without action remain wishful thinking. The key is identifying tiny, specific behaviours that align with your broader intentions. This is where BJ Fogg's Tiny Habits method proves invaluable.
For each core intention, identify the smallest possible action that moves you towards it. If your intention involves creative expression, the tiny habit might be opening your notebook after breakfast. If it's a deeper connection, perhaps it's sending one genuine message to a friend each morning.
Link these tiny habits to existing routines. After I pour my coffee, I will write three sentences in my journal. After I close my laptop at the end of the workday, I will text one person I care about. These anchored habits bypass the need for motivation and instead rely on automatic triggers.
Track your habits through journalling rather than apps or spreadsheets. Each evening, write one sentence about how you lived your intentions that day. This reflection reinforces the connection between your daily actions and your broader vision. It also provides data about what works and what needs adjustment.
Monthly intention review practice
Set aside time on the final Sunday of each month for an intention review. This monthly rhythm keeps you connected to your vision without the overwhelming pressure of daily assessment.
Read your original future-self letter and vision for the year. Then reflect on these questions:
Which intentions felt most alive this month?
Which faded into the background?
What unexpected opportunities aligned with my vision?
What obstacles appeared?
How did I respond?
Notice patterns without judgment. If you consistently struggle to act on a particular intention, that's information to pay attention to. Either the intention doesn't truly resonate, or you need different implementation strategies. Both insights are valuable.
Use each monthly review to adjust your approach. Perhaps one intention needs to be broken into smaller pieces. Maybe another requires seeking support you've been reluctant to ask for. Flexibility will be your strength here.
Planning for obstacles
Dr Oettingen's research demonstrates that effective intention-setting includes planning for obstacles. Optimism alone doesn't create change because you need realistic strategies for handling inevitable difficulties.
For each core intention, write about potential obstacles. What typically derails you? When do you abandon commitments? What circumstances make it difficult to act on your values? Be honest and specific.
Then, using an 'if-then' format, create plans for handling these obstacles. If I feel too tired to journal in the evening, then I'll write three sentences while having my morning coffee instead. If work overwhelms me and I neglect relationships, then I'll schedule weekly calls with important people directly into my calendar.
These if-then plans work because they remove decision-making from moments of stress or fatigue. You've already decided what to do when obstacles appear. You simply execute the plan.
Practising self-compassion
Dr Kristin Neff's research at the University of Texas shows that self-compassion predicts greater motivation and resilience than self-criticism. When you inevitably have days where intentions slip, how you respond matters more than the slip itself.
Write yourself permission to be human. Create a self-compassion statement you can return to when you struggle. Something like, 'I'm doing my best with the resources and awareness I have right now. Tomorrow offers another opportunity to align with my intentions.'
Journal about setbacks without judgement. What happened? What triggered the difficulty? What can you learn? What will you try differently? This curious exploration prevents shame spirals whilst preserving valuable information.
Remember that intention-setting is a practice, not a performance. You're exploring what it means to live more consciously and deliberately. Some days will demonstrate clear alignment. Others will reveal how far you still need to go. Both types of days provide essential feedback.
Begin your intention-setting practice
This approach to the new year requires more initial effort than writing a list of resolutions. It also produces dramatically different results. You'll create a sustainable practice that supports ongoing growth rather than generating guilt when rigid goals prove unrealistic.
Start with the 8 Dimensions assessment, then move to future-self journalling and visioning. Allow yourself several sessions to complete this work properly. Rushing defeats the purpose.
If you'd like guidance in developing a sustainable journalling practice, book a Journalling Audit consultation or browse online workshops. Together, we'll identify techniques that match your learning style and create a fulfilling habit for the year ahead.
Read more from Anna Woolliscroft
Anna Woolliscroft, Writing for Wellbeing Specialist
As a certified Journal to the Self Instructor and holder of a Master's in Creative Writing and Wellbeing, Anna guides women in reclaiming their purpose through proven journalling techniques and creative writing strategies. From climbing Mount Kilimanjaro to transitioning her marketing business into meaningful work, Anna has learned that transformation begins with honest self-reflection. Whether through live workshops, on-demand training, self-learning resources, or her podcast featuring therapeutic writing experts, Anna's mission remains clear – to share the life-changing power of intentional writing with 100,000 people over the next decade, helping women move from feeling stuck to living with clarity and confidence.
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