New Year’s Resolutions: The Case for Setting Them and Why They Might Not Be Right for You

As the new year approaches, the familiar question inevitably arises: "Do you have any New Year’s resolutions?"

For many, it’s an opportunity to reflect on the past year and set goals for self-improvement in the coming months. But for others, the idea of New Year’s resolutions feels outdated or even counterproductive.

---

For years, I struggled with setting resolutions. Some years, I set them with the hope of a fresh start, only to lose motivation and abandon them after a few weeks. Other years, I decided not to bother with resolutions at all, feeling like I could set goals at any time, without the pressure of a new year. It was a cycle that left me questioning whether resolutions were worth the effort.

For many, the act of setting New Year’s resolutions can sometimes feel like an acknowledgment that we aren’t enough as we are and that we need to change in order to be "better." This perspective can make it difficult to embrace the idea of resolutions, as it suggests that we must become someone we're not. The pressure to become a "new version" of ourselves can feel at odds with the desire for self-acceptance, where we aim to embrace who we are, flaws and all, rather than striving for perfection.
​
Over time, though, it’s important to recognize that the issue may not lie with the resolutions themselves, but with how we approach them. Setting goals from a place of fear, doubt, or inadequacy often makes it hard to take meaningful action. When we don't believe we can achieve our goals, we may not put in the necessary effort. But by shifting our mindset, resolutions can become less about fixing perceived flaws and more about using them as tools for growth—driven by a belief in our potential. Setting goals then becomes a way to create a vision for who we want to become, not because we’re broken, but because we want to continue evolving.

How Mindset Shapes Goal-Setting
When you’re in a negative or doubtful mindset, it can affect the way you approach goal-setting. You might set unrealistic or demotivating goals that feel impossible to achieve, which leads to inaction or giving up. The cycle of setting "shitty" goals followed by "shitty" actions only reinforces negative beliefs, and before long, you’re stuck in a downward spiral.

When goals are approached with a mindset of confidence and clarity, the process of achieving them becomes much more effective. As Atomic Habits highlights, how we approach goals is just as important as the goals themselves. Shifting from a mindset of doubt to one of belief allows individuals to align their goals with their deeper desires and emotional state, making the pursuit of those goals feel not only achievable but also meaningful. This alignment helps to create a sense of purpose and momentum, making progress feel more attainable.

The Argument for Massive Goals: Dream Big, Achieve Big
Some people are motivated by setting massive, transformative goals—those big, bold resolutions that feel daunting but exciting. Setting a goal to make a dramatic change, like running a marathon or launching a business, might seem intimidating, but it can inspire action and growth. By aiming high, we push ourselves to take bold steps and tap into our true potential.

Even if we don’t fully achieve those big goals, the pursuit of them can lead to significant personal growth. It’s about setting goals that challenge you and make you stretch, knowing that even falling short will likely bring more success than playing it safe with smaller, more comfortable targets.

Why This Might Not Be Ideal for You
However, massive goals don’t always work for everyone. If you’re someone who gets easily overwhelmed by big, audacious targets, it’s easy to feel discouraged or burned out before you even start. The New York Times also highlights how the pressure of setting a large goal can sometimes reinforce the feeling that you’re not good enough as you are, leading to disappointment if things don’t go according to plan. Without clear, actionable steps, big goals can quickly feel like an unattainable dream.

The Case for Small, Achievable Goals: Progress Over Perfection
On the flip side, setting smaller, more achievable goals can be a sustainable approach. Instead of aiming for a sweeping transformation, focus on specific, measurable objectives that allow you to make progress consistently. Small goals create a sense of momentum and are easier to integrate into your everyday life. As Atomic Habits advocates, small changes add up over time and can create lasting, meaningful habits.

For example, rather than setting a broad goal like “get fit,” you could aim to “exercise three times a week” or “read one book each month.” These goals are realistic and measurable, which makes it easier to track progress and adjust as needed.

Last year, I set two simple goals:
First, I focused on consistency in my workouts—not for weight loss or specific fitness milestones, but to simply show up for myself. I began with two workouts a week and gradually increased to three strength days, one to five yoga sessions, and 2-3 cardio days.

Second, I set a goal to read 12 books in the year, which I surpassed by reading 42. These small, achievable goals gave me a sense of accomplishment and helped me stay on track throughout the year.

Why This Might Not Be Ideal for You
Small goals can feel too easy for some people. If you thrive on challenge and excitement, setting modest goals might not give you the drive you need to feel motivated. You may prefer a larger, more audacious goal that pushes you to act in bigger ways. It’s important to recognize what works best for you.

Combining Massive and Small Goals: A Balanced Approach
You don’t have to choose between big and small goals—you can combine both to create a more balanced and personalized approach. Set a big vision for the year—something that excites you and feels transformational. Then, break it down into smaller, actionable steps that you can work on over time. This method allows you to dream big while also creating a clear roadmap for how to get there.

For example, if your goal is to launch a business, your smaller, manageable goals could include researching your market, creating a website, and networking with potential clients. These smaller milestones keep you grounded in action and allow you to build momentum toward your larger goal without feeling overwhelmed.

Setting Goals for the Year: A Simple Framework

1. Understand Your "Why"
   Before setting any goals, get clear on your deeper motivations. Ask yourself, "Why is this goal important to me?" Understanding your "why" gives your goals purpose and keeps you motivated.
2. Set Yearly Goals
   Identify a few big goals for the year—these can be related to health, career, personal growth, or relationships. Make them meaningful to you, not just something you think you "should" do.
3. Break It Down Into Monthly Goals
   Once you have your big goals, break them into smaller monthly objectives. For example, if your goal is to read 12 books, aim for one book per month. If you want to work out consistently, plan a set number of workouts each month.
4. Create Weekly Action Steps
   Now, break down your monthly goals into weekly action items. These smaller steps keep you focused and help you stay on track. Schedule your workouts or plan your reading time each week.
5. Celebrate Your Progress
   Take time to acknowledge and celebrate your achievements along the way. Reflect on how far you've come, and use that progress to fuel your continued success.
6. Be Flexible
   Life happens, and things don’t always go according to plan. Be open to adjusting your goals or approach as needed. The important thing is to keep moving forward.

Bucket Lists vs. Goal-Setting: Focus on Adding, Not Subtracting
Instead of focusing on self-improvement as a means of changing who you are, consider creating a bucket list for the year. This is an opportunity to focus on experiences you want to add to your life rather than taking things away.

​For example, instead of setting a goal to "stop eating junk food," aim to "add five new healthy recipes" to your meals. This approach is about adding joy and fulfillment to your life, not about restriction.

Choose What Works Best for You
In the end, there’s no right or wrong way to approach New Year’s resolutions. Whether you set big, transformative goals, small, achievable ones, or a combination of both, the key is to align your resolutions with your values and desires. There’s no pressure to conform to external expectations—what matters most is that your goals are meaningful to you and support your well-being. Trust yourself to make the right choice for you, and know that growth is a journey you can take at your own pace.