2026 has started and so are the resolutions. With the commencement of the New Year, anticipation and excitement of what the year has in store is sky high and so are the long list of resolutions. From losing weight and saving money to learning a new language or finally cleaning out the wardrobe, these promises are born from genuine hope and a desire for self-improvement.

From my experience, personally and professionally, I have seen a predictable pattern: by mid-February, the gym attendance drops, the savings account drying up and the language app is forgotten.

Why does this cycle of high aspiration and quick failure repeat every year?
The core issue isn’t a lack of motivation. Resolutions often fail because they are not properly planned and are abstract and impulsive. Most of the resolutions are negatively framed, which means resolutions are framed around something we want to stop doing (e.g., “I will stop eating junk food,” “I will stop procrastinating”). Our brain seldom processes a negative command. When you say, “Don’t think about a pink elephant,” what is the first image that pops up? The pink elephant. Similarly, when you resolve to “stop procrastinating,” your brain is repeatedly reminded of the very behaviour you’re trying to avoid.

The other major issue as to why the resolutions don’t last longer is the expectation of a big overnight change. We tend to treat January 1st as a magical reset button, believing we can instantly transform into a new, perfect version of ourselves. This is a cognitive error known as catastrophizing. You attempt to implement massive change overnight. When you inevitably slip up, the entire resolution feels ruined, triggering the “all-or-nothing” thinking trap.

Let’s look into easy ways to keep our resolutions real and long lasting. An easy way is to follow the five R’s of resolutions: RESULTS, REASONS, REFLECTIONS, RESOURCES and RESPONSIBILITIES. Following the five R’s will help in making better resolutions.

1. Results
Instead of making vague resolutions, you should be specific, for example instead of saying ‘I want to lose weight’, it should be ‘I want to lose 5kgs by the end of March’. Being specific about what you want to do and the desired results will help us to be more realistic and make achievable resolutions.

2. Reasons
If you don’t know why you’re pursuing a goal, you likely won’t achieve it. It is essential to clarify the why. Why are you chasing this goal? How achieving it, will impact your life? Is this the only option? These are the essential questions you should ask yourself before making a resolution.

3. Reflection
Before setting the resolutions, sit back, reflect on the past year’s resolutions and see what went wrong while wanting to achieve it. Get perspective and examine what has and has not worked in the past. Reflecting upon why things din’t work will give a perspective of how to work things out this time.

4. Resources
To meet a resolution, you need appropriate resources. Once you are clear on the outcome, get flexible on the best possible way to achieve it. If you want to lose weight, how will you do it? Will you hire a trainer or go to gym on your own? When you’re doing these things, who will watch the kids? Will it be possible to go after work or should you go in the morning? What resources will you need to reach your goal? These are the questions you need to ask yourself before setting a resolution.

5. Responsibility
This is your resolution and you and only you are responsible for nurturing and achieving it. You have to get going and map out your strategy. If you fall flat on your face, it may be tempting to blame your coworkers, your spouse or even your kids, but ultimately it’s your fail. To avoid this, ask yourself how important is the resolution to you, chart the course of action, do involve people to help you but always be accountable for your actions.

When you bring results, reasons, reflections, resources and responsibilities to your resolutions, you are essentially bringing discipline to your desires. This is not to suggest that strong desires aren’t something we should foster. The problem is that while most goals start with desire, few goals are ever realized through desire alone. The five R’s are precisely what connect resolutions to real results. They are the elements that inject flow into the resolution cycle and ensure that we don’t find ourselves feeling depleted and disappointed only a few weeks into the New Year.

Few easy ways to keep the resolutions going:
* Know the reason for setting up a particular resolution.

* Being specific and not having vague one liners, like I already mentioned if you want to lose weight, know how much weight, in what time frame and how you will lose it.

* Try cultivating habits which will eventually become a lifestyle, for example eating on time.

* Never shy away from asking help, if you feel you are losing track ask someone to help you with the motivation.

* Track your progress, it’s good to maintain a journal, so you know where you have reached so far and also the places of improvement.

* Forgive your slip ups, it’s ok to make mistakes or be behind a time line, there is always scope for catching up.

* Take inspiration from other people who have achieved similar goals.

The most critical difference between those who succeed and those who fail is how they respond to a lapse. If you miss a day at the gym, do you say, “I’m a failure, I’ll start again next year,” or do you say, “I missed yesterday, but I will go today.

Self-criticism following a setback often leads to further withdrawal and abandonment of the goal. Self-compassion, however, allows you to acknowledge the mistake without letting it define or derail.

This New Year, forget the arbitrary, stressful, and usually doomed-to-fail resolution. Instead, focus on building a sustainable system for self-improvement.

The key is to resolve to change your identity, not just your behaviour. If your goal is to be healthier, start acting like a healthy person today, even if it’s only for five minutes.

This year, let’s make a Resolution Revolution, one built on small steps, self-compassion, and a deep understanding of the fascinating, flawed, and ultimately adaptable human brain. New Year, New You. Wishing you all a fabulous 2026.