Many people are about ready to start the new year off hoping to achieve that dream body and end-to-it-all diet. However, only about 8% of people actually stick to their New Year’s Resolution for good. The rest will quit at some point down the road. Why is this? We are about to explore some of the reasons in this article and set you up for success in the new year:

You Have the Wrong Mindset

You might think you have the right mindset when actually setting your goal. Rightfully so, because oftentimes when we start setting goals we are excited, motivated, and ready to go. The tricky part is when things get tough, your mindset can make or break your ability to achieve your goal.

There are two types of mindsets according to Carol Dweck, a researcher and author of Mindset: The New Psychology of Success. They are the fixed or growth mindsets. 

Those with a fixed mindset believe their abilities are innate and cannot be changed. They often have an “all in, all out” mentality, and think in terms of “pass or fail”. 

Those with a growth mindset believe their abilities can be developed and improved over time. They often look at obstacles or failures as learning experiences, and are able to problem-solve much more efficiently than their fixed mindset counterparts.

You might be asking, “Why does this matter?” When it comes to setting your goals a person with a fixed mindset will set up a perfect, foolproof plan to follow. The problem is when they “fail” or experience a hardship they quit because the goal did not go as planned. 

A person who approaches a goal with a growth mindset can foresee there will be obstacles and understand the plan is flexible. They look at the failures as opportunities to learn and grow and tend to stick with goals longer because of this. The graphic below shows a perfect depiction of growth versus fixed mindset:

The bottom line: Your mind is often your biggest obstacle when it comes to setting and achieving goals. If you can approach things with a growth mindset, you are more likely to succeed and overcome any challenges that come your way. It’s important to foster a positive attitude towards failure and see it as an opportunity for growth rather than a setback.

Additionally, having a growth mindset can also improve overall well-being and happiness. When we have a fixed mindset, we tend to put pressure on ourselves to be perfect and view failure as a reflection of our abilities. This can lead to feelings of inadequacy and unhappiness.

On the other hand, approaching life with a growth mindset allows us to embrace imperfection and focus on progress rather than perfection. We understand that mistakes are inevitable but they do not define us!

You Are Only Focusing On Outcomes

Ever heard the phrase, “It’s all about the journey, not the destination?” That’s exactly what we’re chatting about in this section. I’ve met with tons of clients who can’t stop thinking about the finish line. The problem is when they focus solely on the outcome and not the steps to get there, they are more likely to quit. Why? Because they are not enjoying the process and only valuing the end result.

It is still important to know where you are going. You wouldn’t plan a trip without getting a map out first. However, the outcome itself isn’t the important part. It’s the journey to the destination, or the steps you take to reach your goal, that you should focus on.

Enjoying the habits you’re building can help you reach your goal and keep it going. If getting to your goal feels too tough and you have to sacrifice a lot, how likely are you to keep that goal? If you stop trying, you lose your goal and might feel bad for “quitting.” But really, you were focusing too much on the end result. Focus on the journey (aka the habits) and enjoy the ride!

Your Goals Are Too Hard

This might sound harsh, but it is the truth. You may be setting goals that are too hard to accomplish. I have personally been through this in the past. I set really high standards for myself, have trouble reaching the goals, then fall flat on my face feeling defeated. This lack of confidence can keep you running in place. The minute you start focusing on smaller, more attainable goals, you start moving forward.

Research suggests the brain feeds off of positive outcomes to form a habit, which is outlined perfectly in the book Atomic Habits by James Clear. Let’s say you are trying to lose weight and you start following a no carb diet. Your brain recognizes that as a restriction, which is a negative experience. This makes it a lot harder to stick to that goal, and when you “fail” and give into the carbs, you beat yourself up, lowering your confidence.

Let’s say you take a different approach to that goal instead. Let’s say you focus on adding in 20 minutes of exercise you love every day, and adding your favorite veggie side to your lunch. This is a much more positive experience for your brain, making it so much easier to stick with. 

In the book Tiny Habits by BJ Fogg, he outlines how to set small goals. One of the tactics that I often share with my clients is to list out all the habits you would like to change. Rank out the ones that are easiest to start, and implement the easiest one on the list first. Then you can build on with the other habits.. 

Even if the goal is as simple as doing 10 push-ups every day after brushing your teeth. Start small, then once you achieve the smaller goals you can build from there.

Change Your Mindset: Reach Your Goals

If you are catching yourself falling into the constant trap of being “all in or all out” and setting goals you know are hard to reach, it’s time to start rethinking your approach.

Start by thinking about your mindset. Are you “all in or all out”? Or are you okay with pivoting when the plan changes? Write out your goal, then identify some potential challenges you might face. Put yourself in the mindset of adapting and learning from the journey.

Second, think about the journey. What steps do you need to take to reach your goal? Write out the small habits you will enjoy doing to help you reach your goal. Start with implementing the easiest habit, then build from there.

Lastly, focus on setting small, attainable goals. Don’t shoot for the moon. Shoot for the first step. And once you’ve reached that, set another small goal and keep building on your success.

The key to achieving any goal is to have a positive mindset and to break it down into manageable steps. By being adaptable, setting achievable goals, and focusing on the journey instead of just the end result, you will be well on your way to reaching your ultimate goal. So start rethinking your approach today and see how much more successful you can be!

If you want to dive further into this, check out the books I mentioned in the article above! You also get a taste of mindset in my book Stronger, Not Skinnier plus other health advice to help you reach your goals this New Year!

The links are amazon affiliate links. I do receive a small incentive if you purchase from the links.