How To Stay On Track With New Year's Resolutions

By Jonny Pain

With January well underway, how many of us have already started to slip back into old habits?

Those very habits that we strictly promised ourselves we’d work against—and now we’re allowing because:

“Hey, maybe I’m being too hard on myself.”
“Perhaps I was too hasty.”
The inevitable, “I guess I just can’t do it.”

Well, we’re here to tell you that you most certainly can do it—and do it well—but perhaps we need to look at it differently.

The Problem with Resolutions

Resolutions (plural) are often the problem, and statistics back this up. If we try to change just one single habit, our chances of success can be as high as 90%. That’s about as close as you can get to guaranteed success.

But how many of us actually make just one singular resolution?

Usually, as a coach, when this conversation comes up every December or January, I hear the same positive, noble, and worthwhile goals:

Giving up alcohol or smoking
Being disciplined with training
Making more time for fun
Committing to being more present at home, work, or with partners
Prioritizing overall health

And herein lies the problem.

If we try to change two habits at once, that 90% success rate suddenly drops to closer to 50%. Add a third habit? Our chances of success plummet to just 5%.

Here’s another stat: it takes an average of 66 days for a habit to stick. That’s effectively two months, though it can vary from person to person, sometimes taking up to eight months.

Changing Perspective

If we can only effectively change one habit at a time, does that mean it’s not worth trying? Not at all. It’s time to shift the goalposts and consider a longer-term plan.

Embrace the Process
If you’re struggling before week two of the new year, that’s normal! It’s supposed to take time. Knowing this allows you to see the resolution differently—you’re not failing so long as you’re trying.
Mistakes Are Part of the Journey
Falling off the wagon can be useful for realigning with your goals. Mistakes are temporary and teach us what strategies work best moving forward.
Focus on the Long-Term Commitment
If your resolution is truly important, it’s something you want to become a permanent change. That takes away the pressure of achieving it within the first few weeks of January.

#BEYOUROWNHERO

Many years ago, I realized my New Year’s resolutions all boiled down to one thing: I wanted to be a better version of myself. So, I created my mantra: #BEYOUROWNHERO.

Now, instead of making resolutions, I double down on this commitment. Every decision runs through the filter of: “What would the hero of my story do here?”

Here’s what works for me:

HERO RULES

Get Up Early
You don’t need to wake up at 4 a.m., but start your day early. Make the bed and get a head start on the world.
Commit Fully
Be 100% present in whatever you’re doing. Whether it’s training, working, or spending time with loved ones, give it your all.
Plan Your Life
Create a game plan. Journal your thoughts, measure your progress, and map out your goals.
Eat for Success
Fuel your body like the hero you aspire to be. Skip the junk and choose foods that energize and empower you.
Read and Educate
Balance entertainment with learning. Seek knowledge that inspires and grows your mind.
Be of Service
True power comes from helping others. Be kind, offer support, and commit to acts of service.
Stay Humble
Heroes are not self-involved. Listen more than you speak and practice gratitude daily.