The Trouble with New Year’s Resolutions

By Dr. Robyn Goggs, DMin, LPC

The start of a new year often stirs hope and a desire for self-improvement. For many of us, setting New Year’s resolutions is a tradition rooted in reflecting on the past year and wanting to do things differently. This can be a helpful moment of focus and recalibration. However, studies show that by February, most resolutions are already forgotten or abandoned.

The journey from setting a resolution to achieving it is frequently derailed by a lack of motivation, external challenges, or unrealistic goals. Often, resolutions focus on areas of perceived deficiency rather than building on strengths we already possess. This focus on weakness can set us up for failure, leading to discouragement, self-doubt, and even negative impacts on mental health.

Additionally, the pressure to change just because it’s the “right time” can be counterproductive. January 1, after all, is just another day; it doesn’t necessarily hold deep personal significance for everyone. Forcing change at this arbitrary time may not be the right approach for many of us.

Another issue with New Year’s resolutions is that they often emphasize fixing what we dislike about ourselves. This focus on negatives, rather than building on what’s already working, can lead to feelings of inadequacy. Instead of motivating us, it may result in regret and undermine our self-worth. If we’re constantly measuring ourselves against unrealistic goals, we may only reinforce feelings of failure.

Donald Clifton, the late psychologist and creator of the StrengthsFinder assessment, argued that focusing on our strengths yields better results than trying to minimize weaknesses. He suggested that people grow more effectively by nurturing what they already do well.

Rather than concentrating on everything we think needs fixing, we can reframe the new year as a time to build on our existing strengths. This approach not only increases the likelihood of success but also helps us maintain positive momentum throughout the year.

Instead of setting vague or daunting resolutions, consider asking yourself some key, solution-focused questions to help guide your intentions for the year ahead:

Where have my strengths shown up, and how can I build on them in the coming year?

What positive changes or outcomes from last year can inspire me this year?

What habits or attitudes are no longer serving me well?

What do I want my life or work to look like this year?

What specific steps do I need to take to get there?

What would I notice about myself if I achieved my goals?

These questions shift the focus from what’s wrong with us to what’s going right and what can be further nurtured. They offer a more positive and achievable framework for growth, one that builds on existing strengths rather than trying to fix flaws. This approach not only fosters success but also encourages selfcompassion and resilience.

Most of us already know where we’re going wrong in our lives, whether it’s through unproductive habits, poor health choices, or unresolved challenges. But setting realistic, achievable goals that build on our strengths can help us make lasting changes. Rather than focusing on vague or unattainable resolutions, we can make small, meaningful resets -- changes that are within our reach and aligned with our values. These resets can foster personal growth, build momentum, and create lasting impact.

Perhaps the key to change in the new year lies in imagining what God might want to do in and through us. As Revelation 21:5 says, “Behold, I am making all things new.” How might we clear out the clutter -- mental, emotional, or physical -- that blocks God’s work in our lives? What can we do to make ourselves available to participate in the new things God wants to bring about in us?

As you approach the new year, I encourage you to reflect with hope and self-compassion. Instead of relying on external pressures to drive change, ground your intentions in what is already good and true in your life. Build on your strengths, embrace small resets, and make space for God’s transformative work. Wishing you a year of meaningful growth and lasting change.