You’ve probably heard these New Year’s resolution statistics.
About one-third of Americans make New Year’s resolutions every year. Nearly 80% of them involve improving health. But 90% of these earnest ambitions won’t make it in the long run.1 That statistic gets tossed around a lot, usually as proof that people “lack discipline” or “just don’t want it badly enough.”
But that’s not what behavioral science says. Abandoning a resolution isn’t about willpower alone. It’s about how humans actually form habits. And wanting to feel better, healthier, or more in control of your life is a practice in mindfulness—and hope.
So let’s talk about why resolutions are hard to keep, why January 1st gets more credit than it deserves, and how sustainable wellness goals can start anytime you decide to begin.
The problem with ‘New Year, New You’
There’s a reason we’re posting this now, not on January 1st.
The idea that meaningful change has to start on a specific date is… kind of strange when you think about it. January 1st isn’t inherently special. The Gregorian calendar people picked it, and we’ve all agreed to treat it like a reset button. (And, statistically, it’s not working.)
At Zhou, we love transparency, so let’s be clear: a lot of New Year’s momentum is fueled by marketing. People genuinely want change, and brands respond by positioning January as the moment everything must happen. Many of these companies are in the wellness space—hey, like supplements!
That doesn’t mean the intention is bad. Many people are already motivated to make changes, and having a queue to start can help. But when all that pressure gets packed into one date, it creates unrealistic expectations.
A small percentage thrive with that structure. Most don’t. And behavioral science can explain why.
Why resolutions fail
Fun fact: The most popular day to drop a New Year’s resolution is the second Friday of January, according to Strava, a cardio training app. They call it “Quitter’s Day.”
Most resolutions don’t fail because people stop caring. They fail because the approach doesn’t match how the brain works.
Here are a few common reasons things unravel.
-
The “all-or-nothing” mindset.
A missed workout. A skipped supplement. A week that goes sideways. For many people, it’s natural to treat slip-ups like failures. If effort isn’t perfect, it’s ruined.
But progress is uneven by nature. One off day doesn’t erase the days that came before it unless you decide it does. When goals are framed day by day, a stumble stays small. When they’re framed as a pass-or-fail identity shift, quitting feels inevitable.
-
We try to change everything at once.
Big declarations feel motivating in the moment. They also overwhelm the brain. Our nervous systems are designed to protect existing patterns, not rewrite them overnight.
Most lasting changes happen incrementally. One habit at a time. One adjustment layered onto what already exists.
-
We’re too vague.
“Eat healthier” sounds nice, but it doesn’t give your brain anything concrete to act on. Specific goals create clearer pathways. That’s why frameworks like S.M.A.R.T. goals still matter, even if they almost sound like a cliché at this point.
Reducing friction is essential in habit formation, and clarity reduces friction.
-
We reward ourselves too early.
When you tell someone about a goal, and they congratulate you, your brain releases dopamine. That can mess with your reward system as you actually start to put in the work.
Support is important. But talking about the process, not just the outcome, tends to be more helpful in the long run.
You’re better at building habits than you think
If you’ve ever thought, “I’m just bad at starting new habits,” you’re literally just wrong. Here’s why: you already have habits. Plenty of them. Things you do now that you didn’t do as a kid. Some intentional. Some accidental.
That’s proof you can build new ones.
You probably built them slowly over time, on top of other habits—and barely noticed. That’s because habits stick more easily when they’re tied to existing routines.
The reason is simple: attaching a new habit to an old one reduces friction. Your brain doesn’t have to create something from scratch. It just adds a layer.
Want to take supplements more consistently? Pair them with brushing your teeth.
Want to reduce screen time at night? Plug your phone in when you change into pajamas.
How to build habits
Let’s use habit formation psychology to develop an exercise. Here’s a practical way to begin:
- Write down what you want to start doing.
- List the things you already do every day.
- Attach the new habit to the easiest existing action.
That’s often enough to get momentum moving.
About the 21/90 rule
You’ve probably heard the idea that it takes 21 days to form a habit and 90 days to make it permanent.
There’s no single number that works for everyone. Research suggests habit formation varies widely depending on the behavior. Small habits, like washing your hands, take weeks. Others, like new exercise routines, take months. Consistency matters more than any specific timeline.
That said, structure helps. Even if there isn’t a magic number of days, having a framework can keep people engaged long enough for a habit to feel familiar.
The biggest takeaway isn’t the timeline. It’s this: missing a day isn’t the problem. Missing many days in a row is.
Our habit-tracking tool
At Zhou, we don’t see wellness as something that only starts in January. Real change happens whenever you decide to begin.
That’s why we created a printable New Habit Kickstarter, designed to support habit formation without judgment.
It’s based on the behavioral science we’ve discussed and includes:
- A 21-day tracker on one side and a 90-day tracker on the other
- Space to write the existing habit you’re attaching your new one to
- One simple rule: if you miss more than two days in a row, start again
The days aren’t numbered. There’s no “behind.” No penalty for restarting. It’s meant to meet you where you are, whether you’re starting on January 1st or the fourth of July.
We’re offering it as a FREE printable PDF through the end of February because tools only matter if they’re actually used. Claim it here.
Start now
If you’re reading this and thinking you missed your window, you didn’t.
There’s no deadline for taking better care of yourself. No requirement to start on a Monday. No prize for doing it perfectly.
What matters is choosing habits that fit your life, giving yourself room to adjust, and starting again when things drift. That’s not failure. That’s how change actually works.
Whenever you’re ready, “now” is enough.
Follow @zhou_nutrition for more wellness, fitness, and recovery tips.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Resources
-
Drive Research Team. New Year’s resolutions statistics and trends. Drive Research, November 18, 2024.
https://www.driveresearch.com/market-research-company-blog/new-years-resolutions-statistics/ -
Kelly J, et al. How many recovery attempts does it take to successfully resolve an alcohol or drug problem? Estimates and correlates from a natural study of recovering U.S. adults. Alcohol Clin Exp., July 2019,
https://pmc.ncbi.nlm.nih.gov/articles/PMC6602820/
