How To Accomplish Your New Year’s Resolutions | Mental Rockstar

Why Many New Year’s Resolutions Fail and How YOU Can Accomplish Yours


Have you been making the same New Year’s resolutions year in and out? Or have you reached the point where you’re now jaded and aren’t even bothering to make a resolution because you know you’re going to fail anyway?

According to studies, only 9% of people achieve their New Year’s resolutions. A big part of why many people fail is the mental baggage that comes with the word itself. Resolution — your resolve, your determination to accomplish something. That’s a BIG commitment and as you know by now, pure determination rarely gets you anywhere – making promises to yourself without a clear plan of action will only lead to failure.

However, I’m here to tell you right now that this CAN be the year you make lasting and sustainable changes. Here are some of my tips to make your 2023 goals a reality:

1. Know your what and your WHY.

You have to be crystal clear about your goals and why you want to achieve them. Losing weight is a really popular resolution for many, but so few people actually accomplish them. Why? Because they don’t know WHY they want to lose weight.

Let’s make things clear: you don’t have to lose weight to love the body that you are in. But if losing weight is one of your goals, then you have to be honest with yourself and identify why you want to do it. It could be for aesthetics, performance, or for overall health. There is no right or wrong reason. There is definitely no reason “too shallow”. YOU decide why something is important to you and you remember that reason every time you lose sight of your goal.

2. Write down your battle plan.

Going back to weight loss, you can create a workout plan according to your needs. Although I really enjoy and recommend calisthenics and/or some form of strength training to build some muscles and stay agile, I understand that different people have different goals. Maybe you want to focus on cardio and you luckily enjoy running for long periods of time, then you can create a plan based on that. The most important thing is that you make sure that the journey towards your goal is as enjoyable as possible.

Write down your battle plan and diligently track and write down what you did to get you closer to your goal every day. I would also recommend setting daily, weekly and bi-weekly goals when you’re just beginning something. You usually will get the beginner gains (or losses, if you’re focused on cardio and weight loss) and that can really boost your confidence. Just understand that you’ll plateau at some point so it’s not good to be so obsessive with the numbers.

If, on the other hand, you want to improve your focus at work. You can set a timer and see how long you can stay focused without getting sidetracked. Note how many minutes or hours you can stay focused per sitting – 20, 30, 60? In the beginning, you might find yourself itching to do something else in the middle of a task, but try to avoid task-switching and multitasking as much as possible. 

3. Beat the I want it NOW mentality.

You didn’t gain all those pounds in one day and you won’t lose them in one day. Wanting fast results can sometimes lead people to crash diets and/or consume those weight loss teas that can have negative side effects.

Similarly, your short attention span is probably the result of all the time you spent on social media. Mindlessly scrolling online brings instant gratification, which messes up our dopamine “happy hormone” receptors, turning us into social media addicts.

Ever felt like checking your phone the moment you open an excel file? That’s your brain rioting every time it has to do something “boring”. It’s so used to getting short doses of trivial and exciting content that it refuses to accept complex data.

Retraining your brainunlearning bad habits, and getting into a new routine — these will all take a lot of time. Don’t get discouraged if you’re not immediately seeing the results that you want to see. The important thing is to always go back to your why and stick to your battle plan.

Remember: you are fully capable of accomplishing your goals if only you get out of your way and stop sabotaging yourself. Believe in your own ability and make 2023 your best year yet!

Want to level up your organization? If you or your team need an extra boost of motivation, you can check out my programs at Mental Rockstar Academy. Feel free to contact me and my team if you want a tailored keynote for your organization.