It’s now week 2 of January, and maybe you’ve already skipped a gym day, succumbed to dessert, or let that goal of reading a book every week slide. Sound familiar? If so, you’re not alone. Studies suggest that nearly 80% of New Year’s resolutions fail, and most of them do so by mid-February. But before you toss your goals out the window with a sigh and a "Maybe next year," let’s chat about why resolutions often stumble and, more importantly, how to pick them up again—without the guilt.

Why Do Resolutions Fail?
The psychology of behaviour change gives us some answers. At its core, setting a New Year’s resolution often feels like you’re signing up for a lifestyle overhaul. Instead of aiming for steady improvement, we tend to go big with ambitious, vague goals, like "I’ll lose 20 pounds" or "I’ll get organized." These lofty aims rarely come with a clear plan, making them harder to stick to.

The Science of Habits
Psychologists talk about the habit loop: a cycle of cue, routine, and reward that governs much of what we do. Breaking an old habit or building a new one takes consistent effort, realistic milestones, and motivation that comes from within—things that resolutions often skip over. Add to that our limited supply of willpower, and it’s no surprise we revert to old ways when the going gets tough.

The All-Or-Nothing Trap
Then there’s the all-or-nothing mindset. You skip one workout and think, "Well, that’s it. I’ve already failed." It’s the kind of thinking that turns a small stumble into a full-on faceplant. Newsflash: progress is never a straight line, and perfection isn’t the goal.

The Reset: Why It’s Never Too Late to Start Again
Here’s the thing: a slip-up doesn’t mean you’re out of the game. Enter the "fresh start effect." Psychologists use this term to describe how people feel energized to re-engage with their goals after a symbolic new beginning. While January 1 might be the classic reset button, any date can work. Whether it’s the start of a new week, the first of the month, or just... today, you get to decide when your fresh start begins.

How to Rebuild Momentum
If your resolutions have hit a snag, don’t worry. Here are some strategies to get back in the groove:

Refine Your Goals
Be specific and realistic. Swap vague resolutions like "get fit" for something more actionable, like "walk 10,000 steps a day." Instead of saying "write a book," set a target to write 500 words daily. Clear, measurable goals are easier to stick with.

Break It Down
Big goals can feel overwhelming. Break them into smaller, bite-sized steps. Want to save $5,000 this year? Figure out how much that means saving each week. Celebrating these small wins keeps you motivated.

Focus on Systems, Not Just Goals
Don’t just dream about the outcome—set up systems that make success a byproduct. If your goal is to eat healthier, stock your kitchen with good-for-you foods and plan meals ahead. As James Clear, author of Atomic Habits, puts it: "You do not rise to the level of your goals; you fall to the level of your systems."

Track Progress
Keeping an eye on your progress helps you stay accountable and gives you a sense of accomplishment. Use a journal, a habit-tracking app, or even a calendar to mark your wins.

Celebrate the Little Things
Every milestone counts, no matter how small. Treat yourself when you hit a goal—whether it’s a new book, a coffee date with a friend, or just taking a moment to say, "I’m crushing this!"

Be Kind to Yourself
Here’s a game-changer: self-compassion. Dr Kristin Neff’s research shows that being kind to yourself after a misstep can actually help you bounce back faster. Instead of beating yourself up, ask, "What can I learn from this?" and focus on your next step. Spoiler alert: nobody’s perfect, and that’s totally okay.

Visualisation and Affirmations Work (Seriously!)
Spend a few minutes each day visualising your success. Imagine yourself nailing your goals and enjoying the results. Pair this with affirmations like, "I’m capable of change," or "Every day, I’m making progress." Positive self-talk rewires your brain for success—science says so.

Find Your Cheer Squad
Share your goals with someone who’ll cheer you on or join a group of people with similar aspirations. Accountability partners or communities can make a huge difference, especially when you hit a rough patch. There’s a reason fitness classes and writing groups work so well—they make showing up more fun.

From Stuck to Thriving
Here’s the takeaway: success isn’t about avoiding every mistake; it’s about how you recover from them. If you’ve stumbled on your resolutions, consider it a plot twist, not the end of the story. Every effort you make—no matter how small—gets you closer to where you want to be.

So grab that journal, lace up your sneakers, or revisit that budget app. Your goals don’t care if it’s January, February, or July—they’re just waiting for you to say, "Let’s do this."