Do New Year’s Health Resolutions Work?

Do New Year’s Health Resolutions Work?

As the new year begins, I’m seeing commercials, articles, and social media posts about weight loss, losing inches, detoxes, resolutions, and jump-starting the year—all by buying this powder, that capsule, or some fancy gadget.

In theory, these resolutions, goals, or plans aren’t bad. I’m not here to tell you not to try them. Heck, I’ve been that person who bought that thing because, in just 5, 7, 14, or 30 days, I was promised a huge, audacious result. Sounds amazing, right? Who wouldn’t want that?

But let’s talk about reality… the January reality.

The January Phenomenon

Gyms: In January, gyms are packed. There’s someone on every piece of equipment, classes are full, and people are everywhere. Fast forward a few weeks, and the crowds start thinning out. By February or March, the gym’s back to regular capacity.

Grocery Stores: Suddenly, healthy options are on big displays, the produce section is picked clean, and protein shakes are flying off the shelves. But gradually, those displays disappear, the produce section clears out, and the protein shake aisle is fully stocked again.

So, what is going on? Why do some people stick with their resolution while others barely last a week? A lot of it boils down to what’s happening in our brains. What are we thinking? What are we telling ourselves? What’s our intention behind the resolution? 

I believe our success often comes down to 4 key areas:

1. Our Why
2. Our Mindset
3. Our Plan
4. Our Support 

Let me break these down. 

1.  Our “Why”.

Why do we want that result? Knowing our “why” is crucial, and a little self-reflection can go a long way. Are we doing this for ourselves? For someone else? How bad do we want this result? What lengths are we willing to go to achieve it? 

I love doing the “why exercise” with myself and clients because it often reveals the deeper motivation behind the goal. I find that in the end, the initial goal is only a stepping stone to what we really want. 

Let’s take a classic resolution of losing 10lbs.

Why 10 lbs? To fit in X size dress.

Why that size? My favorite dress is X size.

Why is that dress your favorite? I felt good, confident, sexy, etc. in that dress. 

So, the real goal isn’t just to lose 10 pounds; it’s to feel good, confident, and sexy. And guess what? You might be able to feel that way without losing 10 pounds. This is where mindset comes in. 

2.  Our mindset.

Daily self-talk is one of the biggest struggles for many people—myself included. Was negative self-talk the culprit to a goal of losing 10 lbs above? What are we telling ourselves every day? Are we setting ourselves up for success, or are we sabotaging ourselves before we even begin? 

Too often, we’re harsher on ourselves than we’d ever be on another human being. That needs to stop! Our brains are so powerful. Think about survivor stories-people who against all odds, made it down the mountain, finished that marathon or made it through one more day. Mindset matters! 

Positive self-talk can be transformational in itself. WE CAN DO HARD THINGS! We really can. Everyone has a different degree of what hard is for them but we keep doing it. We keep doing it because we tell ourselves that we can. 

For me, the mantra “You Can Do This” has been life-changing. When I started working out years ago, I was a 100% sedentary couch potato. I’ll admit, I cried during my first workout. I was mad at myself for getting so out of shape and wanted to quit. But I didn’t. I repeat to myself: You Can Do This. And guess what? I did. I still use this mantra or variations, especially last year during half marathon training and during the half marathon. It’s simple but so powerful. 

3.  Our plan.

Some people can dive headfirst into a goal, but not everyone operates that way. And that’s okay! The problem with many New Year’s resolution plans is that they’re too aggressive. We go from zero to 100 overnight, and then wonder why we can’t stick to it. I need a plan. I struggle sticking with it but I know I need the initial plan. 

Here’s the thing: the plan needs to be doable. Some people want an extreme plan but others need something more gradual. We need to really take the time here and think about how to go about our goal and set it up for success. Plans can change and should be adjustable. If one thing doesn’t work, try it a different way. 

Success doesn’t always have to be about extremes—small, sustainable steps can make a huge difference. 

4.  Our support.

Having a support system is non-negotiable. Whether it’s your family, a social media group, a partner, a coach, or even a stranger cheering you on—support makes all the difference. “Thank you” to all you strangers who cheer a runner you don’t know during their race. I’m one of the loudest cheerleaders for any runner/walker in any race. For me, it just gives a tiny boost when you don’t think you have any left.   

The kind of support you need might change throughout your journey. Maybe you need extra encouragement in the beginning and less as you gain confidence. Or maybe you’ll need a boost when things get tough. But here’s the catch: make sure your support system is helping you stay on track, not enabling excuses. 

Having a physical person beside me got me through half marathon training. A person to say “good job”, “just a little further”, “one lap down”, etc. is what I needed. I’m a needy person. Find what works for you. 

Pro tip: Regularly update your support system on your progress. You might even inspire someone else to start their own journey! 

So, Do New Year’s Resolutions Work?

Overall, the answer to the big question is, yes, they can—with good preparation, a realistic plan, and a solid support system. The key is setting yourself up for success, not perfection. After all, progress beats perfection every single time—and hey, who doesn’t love a good comeback story? 

I would love to hear from you! What do you think? Should we make resolutions? Are there other areas that help with your success? Do you have a resolution success story or maybe the complete opposite?

Happy New Year!