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63% of UK adults abandon their New Year’s resolutions by 17th January, according to new research from instantprint – confirming what many of us already suspect: January motivation burns fast and fades faster.
From cutting back on caffeine to committing to Couch to 5K, every January starts with the same hopeful energy. But just a couple of weeks later, gym memberships go unused, meal plans gather dust and another year of goals quietly slips away. So why do so many resolutions fail so early, and what can workplaces and individuals do to make change stick?
All Grit, No Plan: Why Resolutions Crash and Burn
It’s not a lack of willpower that derails most resolutions – it’s a lack of structure. instantprint’s survey of 2,000 UK adults reveals that 48% of people quit their resolutions because they “lost motivation”, while 36% blamed setting unrealistic goals. Another 29% admitted they simply lost track of their progress.
It’s not just about what you want to change, it’s how you try to change it. Big, vague ambitions like “get healthier” or “spend less money” often lack the tangible steps needed to turn intention into action. Add January fatigue, post-Christmas burnout and the pressure to be a ‘new you’ overnight, and it’s no wonder most goals don’t survive beyond the first fortnight.
The Habit Science People Actually Stick To
So what works better? instantprint’s Health and Wellbeing Trainer Sean Kachmarski says the secret lies in making goals smaller, more visible and more rewarding.
“Resolutions fail not because people aren’t committed, but because they try to overhaul their lives overnight,” Sean explains. “The key to success is designing goals that fit into your day-to-day life rather than disrupt it.”
Here are Sean’s five proven strategies for building better habits in 2026:
1. Shrink the change
Break big goals into bite-sized daily or weekly actions. “Write more” becomes “spend 10 minutes journalling each night”. Small wins build momentum.
2. Create visual cues
Use calendar alerts, post-it notes or phone wallpapers to keep your goals top of mind. “You’re more likely to do something if it’s staring you in the face.”
3. Habit stack
Pair your new habit with an existing one. “If you already make tea every morning, take that moment to write a to-do list or practise mindfulness.”
4. Track your wins
Ticking off a checklist or using a habit tracker app gives your brain a dopamine boost and reinforces consistency.
5.Plan for setbacks
Missed a day? It’s not over. “Pre-decide what you’ll do when motivation dips. That way, you’re less likely to give up entirely.”
The Pressure to Perform – or Pretend
The survey also uncovered a growing culture of performance around goal-setting. 42% of people feel pressure to set resolutions because of what they see on social media, and 34% admitted they didn’t even care about the resolutions they set – they just felt like they ‘should’.
That pressure can lead to performative or overly ambitious goals that don’t match someone’s actual priorities. The result? Resentment, burnout and the feeling of failure just weeks into the year.
What Your Workplace Can Do Differently This January
While employers might not be in charge of anyone’s fitness goals, the new year is a perfect opportunity to refresh team culture and create space for realistic goal-setting – both personal and professional.
Encourage open conversation around setting small, achievable intentions rather than huge, unmeasurable resolutions. Make space for progress over perfection. And remind teams that goals can be reset, revised or restarted at any time – not just in January.
The best resolutions don’t happen under pressure, but with a plan. So whether your 2026 goal is to drink more water, spend less time doomscrolling or finally launch that side hustle, forget the hype and start small. It’s not about becoming a “new you” – it’s about becoming a little more you, every day.
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