Big Goals, Fast Burnout: Why New Year’s Resolutions Fail (A Trainer & Future RDN’s Perspective)
In this post, I break down why New Year’s resolutions so often fail and how an all-or-nothing mindset, unrealistic expectations, and lack of flexibility play a role. More importantly, I share a healthier, more sustainable approach to goal setting. If you’re tired of starting over every year, this perspective may change how you approach your goals for good.
Steffani Baty
1/2/20264 min read
January has a very specific tone.
Brand-new workout clothes. Fresh notebooks. Big promises made in the glow of a “new year, new me” mindset. Gyms are packed, motivation is sky-high, and it feels like this is finally the year everything clicks.
Then life happens.
Schedules get busy. Motivation dips. One missed workout turns into two. And suddenly that resolution that felt powerful on January 1st feels heavy, unrealistic, or completely abandoned by February.
As a personal trainer, and as a graduate student in nutrition working toward becoming a Registered Dietitian, I see this cycle from both sides. Goal creation and behavior change aren’t just things I talk about with clients; they’re a core part of my training and education. And one thing is clear: most resolutions don’t fail because people don’t care enough. They fail because they’re built on pressure instead of sustainability.
We treat the new year like a reset button instead of a continuation. We aim for perfection instead of progress. And when real life doesn’t match the plan, we assume we’ve failed. Instead, we just need a little adjusting!
Why Most New Year’s Resolutions Fail
1. They’re Built on an All-or-Nothing Mindset
“Five workouts a week.”
“No sugar.”
“Never miss a day.”
These goals sound motivating, but they leave zero room for being human. One missed workout or off-plan meal quickly turns into self-criticism and the belief that you’ve already failed.
From both a training and nutrition perspective, this mindset is one of the biggest barriers to long-term success. Consistency doesn’t require perfection rather it requires flexibility
2. The Goal Is Too Big, Too Fast
January often comes with a full lifestyle overhaul:
New workouts
New nutrition plan
New routines
New expectations
That’s a lot of change all at once. In my studies and in practice, sustainable behavior change works best when goals are small, specific, and repeatable. One of the biggest lessons you learn in nutritional counseling.
I love focusing on little goals! Since those are the ones that actually lead to big results.
3. Motivation Is Doing All the Work
Motivation is exciting, but it’s unreliable. It fades when stress is high, sleep is low, or results aren’t immediate.
That’s why I help clients build habits that don’t rely on motivation alone. Systems, routines, and realistic expectations will carry you forward long after January energy wears off.
4. The Goal Doesn’t Fit Real Life
A goal can be well-intentioned and still be unrealistic for your current season of life.
If your resolution doesn’t account for work, family, school, stress, or energy levels, it’s not a personal failure when it doesn’t stick it’s more of a planning issue.
What to Do Instead (What Actually Works)
1. Set Small Goals That Build Toward Bigger Ones
Instead of:
“I need to completely change my lifestyle.”
Try:
“I’ll add one or two habits I can repeat consistently.”
As both a trainer and future RDN, this is one of my specialties. I help people break big goals into small, manageable steps. These smaller goals build confidence, momentum, and trust in yourself over time. This has helped many of my personal training clients achieve success.
2. Expect Backtracking…and Don’t Punish Yourself for It
Progress is rarely linear. You will have weeks where you feel on track and weeks where you feel like you’ve slipped backward.
That doesn’t mean you’ve failed.
It means you’re learning.
When backtracking happens, instead of asking “What’s wrong with me?” try:
What changed this week?
What felt hard?
What can I adjust moving forward?
Self-compassion is a skill and it’s one that supports long-term success more than self-criticism ever will. Thats why I love recommending my clients to use a journal. Even if its just your notes app on your phone! Write things down and process.
3. Focus on a Positive, Flexible Mindset
How you think about your goals matters just as much as the goals themselves.
Positive thinking doesn’t mean ignoring challenges. It means choosing thoughts that help you move forward instead of keeping you stuck.
“I missed a workout” becomes “I’ll show up tomorrow.”
“I fell off track” becomes “I’m still learning what works for me.”
This shift alone can be the difference between quitting and continuing.
4. Build Habits That Can Bend, Not Break
Ask yourself:
What’s my minimum version of this habit?
What can I still do on my busiest days?
When habits have a flexible option, they’re much easier to maintain! Especially during stressful or unpredictable seasons.
5. Measure Success by Consistency, Not Perfection
Instead of asking:
“Did I do this perfectly?”
Ask:
“Did I show up more often than not?”
From a nutrition and fitness standpoint, long-term consistency will always outweigh short bursts of perfection.
The Goal Isn’t a New You… It’s a Sustainable You!
You don’t need a total reset when the calendar changes. You need goals that work with your life and certainly not against it.
Whether I’m working with clients or studying nutrition and behavior change, the same truth comes up again and again: progress happens when goals are realistic, flexible, and rooted in self-trust.
If you want your resolutions to stick this year, start smaller. Be kinder to yourself when things feel messy. And remember, every small goal you keep is laying the foundation for something bigger! Have a happy, thriving, and successful New Year!!
