45: The Real Reason 80% of New Year's Resolutions Fail By February (And How to Be The Other 20%)

Is setting New Year's resolutions actually worth it, or are we setting ourselves up for inevitable failure? In this episode, I dig into the research on New Year's goal-setting and share what actually works (and what doesn't). Spoiler: resolutions DO work (they're 10x more effective than having no resolution at all) but only if you set them up right. I break down the science behind why most resolutions fail by February, the psychological mechanisms that make fresh starts powerful, and the specific strategies research shows will help you actually achieve your goals. Whether you're planning to grow your yoga business or setting personal development for 2026, this episode will help you set goals that stick.

Ready to set goals that actually stick? Grab your notebook and start reframing your 2026 intentions using the strategies from this episode. And if you found this helpful, share it with a yoga teacher friend who needs to hear this too.

Episode Links:

Check out our top resources for building your yoga business: https://allmatstaken.com/resources

Connect with Adrianne on Instagram: https://www.instagram.com/allmatstaken/ (new podcast account)

Further Reading:

James Clear (2018). Atomic habits: An easy & proven way to build good habits & break bad ones.* https://amzn.to/3YpUcna 

More References?

Bryan, C. J., Walton, G. M., Rogers, T., & Dweck, C. S. (2011). Motivating voter turnout by invoking the self. Proceedings of the National Academy of Sciences, 108(31), 12653-12656. https://doi.org/10.1073/pnas.1103343108 

Dai, H., Milkman, K. L., & Riis, J. (2014). The fresh start effect: Temporal landmarks motivate aspirational behavior. Management Science, 60(10), 2563-2582. https://doi.org/10.1287/mnsc.2014.1901 

Dodson, W. W. (n.d.). How ADHD shapes your perceptions, emotions & motivation [Presentation]. https://adhd.dk/wp-content/uploads/sites/2/2022/05/Dodson-How-ADHD-Shapes-Your-Perceptions-Emotions-.pdf 

Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69-119. https://doi.org/10.1016/S0065-2601(06)38002-1 

Marcus, J. (n.d.). The misogi challenge: Taking risks and crushing your comfort zone. Depth Not Width. Retrieved January 5, 2026, from https://www.depthnotwidth.com/the-misogi-challenge-taking-risks-and-crushing-your-comfort-zone/ 

Misogi. (n.d.). About misogi. Retrieved January 5, 2026, from https://www.misogi.jp/en/about/ 

Morin, A. (2024, December 29). Why New Year's resolutions set you up to fail. Psychology Today. https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/202412/why-new-years-resolutions-set-you-up-to-fail 

Norcross, J. C., Mrykalo, M. S., & Blagys, M. D. (2002). Auld lang syne: Success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers. Journal of Clinical Psychology, 58(4), 397-405. https://doi.org/10.1002/jclp.1151 

Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLOS ONE, 15(12), e0234097. https://doi.org/10.1371/journal.pone.0234097 

Polivy, J., & Herman, C. P. (2002). If at first you don't succeed: False hopes of self-change. American Psychologist, 57(9), 677-689. https://doi.org/10.1037/0003-066X.57.9.677 

Sheeran, P., Liström, S., & Gollwitzer, P. M. (2024). The when and how of planning: Meta-analysis of the scope and components of implementation intentions in 642 tests. British Journal of Social Psychology. https://doi.org/10.1111/bjso.12744 

Thorndike, A. N., Sonnenberg, L., Riis, J., Barraclough, S., & Levy, D. E. (2012). A 2-phase labeling and choice architecture intervention to improve healthy food and beverage choices. American Journal of Public Health, 102(3), 527-533. https://doi.org/10.2105/AJPH.2011.300391 

Williamson, O., Swann, C., Bennett, K. J. M., Bird, M. D., Goddard, S. G., Schweickle, M. J., & Jackman, P. C. (2022). The performance and psychological effects of goal setting in sport: A systematic review and meta-analysis. International Review of Sport and Exercise Psychology, 17(2), 1050-1078. https://doi.org/10.1080/1750984X.2022.2116723

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