Have you ever made a New Year’s resolution and broken it within the first month of the new year? You’re definitely not alone. In fact, only around 16 percent of people keep their New Year’s resolutions throughout the year, and most people who make resolutions tend to give up within six weeks of starting them.

Additionally, many people who make common New Year’s resolutions tend to repeat them every year. Some of the most common health-related New Year’s resolutions that are broken include losing weight or exercising more, quitting smoking, eating healthier, reducing stress, getting more sleep, and drinking less alcohol.

So, why exactly do people break their New Year’s resolutions? Here are five common reasons why people break them:

1 ) The resolutions they make are unrealistic.

For example, if one of your resolutions is to lose a certain amount of weight within a certain time period, you may want to break your goal down into smaller goals or lower your goal to make it more attainable. Also, you need to be realistic in terms of how much weight loss is achievable for your body type. Have you ever been this weight in the past? Is it going to take a lot of restricting, cutting out food foods, etc.? Then it’s probably too rigid of a goal that you will not be happy sticking to.

It’s best to work with a Registered Dietitian who can help you understand your body’s natural weight set point and how to achieve results with simple lifestyle changes that are individualized to you.

2) They are not reviewing their progress consistently.

If you track your progress when it comes to your resolutions, it will be easier for you to keep it since you will know how far along you are when trying to achieve your goal. Tracking does not have to be simply weigh ins, it can be tracking other tangibles like sleep, stress, hunger levels, energy levels which will shed some insightful light into the food choices you are making and if they are working to your body’s advantage.

3) They are making negative goals, rather than positive ones.

For instance, if your resolution is to stop eating junk food, you may likely feel more guilt after eating some since junk food will not be detrimental to your health if you eat it in moderation. Instead, you should change that goal to reframe into a positive like working on a healthy relationship with foods. All foods fit as part of a healthy lifestyle and so working on why you are labeling foods as “junk” or “bad” and how to be around these foods and not feel out of control.

4) They know what they want to accomplish, but not why.

If you don’t have a reason as to why your resolution is important to you, you might have a harder time keeping it than you would if you knew why you wanted to accomplish it.

For example, if your “why” is simply to lose weight - it’s too broad. There is usually a more meaningful reason to you and so take time to journal why this goal is important to you like desiring the live a long life and see your grandkids grow up, or not fall victim to the many diet-related health conditions that are common amongst your family. Channel that emotion to keep you motivated.

5) Their resolutions feel like a chore.

If you don’t enjoy exercising and your resolution is to exercise more, it may cause you more stress when it comes to keeping your resolution. After all, you should want to remove stress from your life, not add more to it.

Instead, ask yourself if the resolution you are setting is something you can see yourself doing long-term. If not, then it’s probably to rigid for you and something to adjust to something that is more attainable.

I actually have experienced my fair share of breaking New Year’s resolutions. When I was a freshman in college, my New Year’s resolution was to eat less junk food, but I ended up breaking it within two days of starting it because the more I avoided eating unhealthy snacks, the more I wanted them. I ended up making the same resolution the next year, but due to the COVID-19 pandemic, I found it much harder to keep it and eventually ended up gaining unwanted weight since I was stressed from having to take online classes for two years.

If you plan to set resolutions this New Year’s, follow a SMART goals model and make sure they are:

S - specific

M - measurable

A - attainable

R - relevant

T - time-based

Wishing you a happy and healthy New Year!