Dealing with the unhealthy burden of New Year resolutions

Dealing with the unhealthy burden of New Year resolutions (Photo: iStock)

2025 is officially here and millions have set goals that they hope will inspire positive change in their life. Whether it’s committing to better health, working on stepping out more or advancing in career pursuits, New Year’s resolutions have become a longstanding tradition.

However, beneath the surface of this annual practice lies a subtle, yet significant pressure that many of us face. The expectation of immediate transformation and the looming sense of failure can take a toll on one’s mental and emotional well-being.

The pressure to set and achieve these resolutions is often compounded by societal and cultural expectations. We see a new year as a fresh start where we imagine grand transformations in a short period.

As if that’s not enough, this sense of urgency is amplified by social media where images of others seemingly embarking on flawless journeys of self-improvement flood timelines. The comparison to these idealized representations of success can make the goal-setting process feel more like a race than a personal, introspective effort.

For many, this pressure to live up to an imagined standard can set the stage for disappointment when things don’t go according to plan. Which they normally don’t, if we are being honest.

The issues begin once people set unrealistic expectations of themselves. Research indicates that individuals tend to set these ambitious goals without considering the practical challenges involved.

A study published in the Journal of Clinical Psychology found that while approximately 45 per cent of people make New Year’s resolutions, only about eight per cent actually achieve them. The gap between intention and success is largely attributed to setting goals that are either too vague, overly broad or impossible to measure.

Certain types of resolutions like fitness or financial success are often doomed to failure because they lack the clarity and achievable steps necessary for them to be achieved. When that happens they cause frustration, guilt and even a decrease in self-esteem when we are unable to meet those self-imposed expectations.

Psychologically, the experience of repeatedly falling short of resolution goals can trigger feelings of inadequacy. For individuals already struggling with anxiety or depression, the added stress of perceived failure can exacerbate existing conditions.

According to a study conducted by the American Psychological Association, the pressure to achieve personal goals often heightens stress levels, leading to negative emotional states.

It is not uncommon for us to internalize our inability to succeed as a reflection of our overall worth further entrenching feelings of self-doubt. The concept of perfectionism can fuel these tendencies, with the fear of making mistakes or not measuring up becoming a powerful barrier to growth.

It is therefore important for individuals to approach New Year’s resolutions with mindfulness and patience. Setting realistic, specific and flexible goals is key to mitigating the overwhelming pressures that accompany this tradition.