The Power of Small Wins: Beating Resolution Burnout
As we step into a new year, the tradition of setting resolutions often takes center stage. We have an almost instinctual pull to start fresh, using the turn of the calendar as an opportunity to spark change and work to better ourselves. We have officially sent 2023 off with a sweet goodbye, and are welcoming 2024 with open arms and determined hearts.
This turn of the year is often a time of optimism and anticipation for the future. However, unrealistic expectations and taking on too much all at once only leads to overwhelm and burnout. Researchers suggest that only 9% of people who make New Year’s resolutions actually end up completing them. It goes on to claim that 23% of people quit their resolutions by the end of the first week, and 43% quit by the end of January.
If these resolutions have such a low success rate, what is the point in making them? As previously stated, we are drawn towards new beginnings. Whether it be a new day, a new week, a new age, or a new year, we look for these times as a sign to start fresh and work towards our goals. The issue is not New Year’s resolutions - it is fantastic to find ways that you want to work to improve yourself! The issue - and the reason behind why these resolutions have a small success rate - is how.
How these resolutions are made and how you work towards them is the deciding factor of if you are going to stick to them. For example, one of the most common resolutions made is to lose weight. People who make this resolution act on it at the beginning of the year by signing up for a gym membership; the New Year is the busiest time for gym owners and personal trainers, with 12% of sign-ups happening in January. So, people throw themselves into exercising. They swear to cut carbs and sugar out of their diets. They start following Chloe Ting workout routines on YouTube. They throw themselves into it, giving 110%.
But the workouts are too hard, straining their bodies, leaving them sore or possibly even injured. The cravings are severe, and they are hungry all the time. Their body and mind are overwhelmed and tired.
And so, they get burnt out.
The key phrase here: Ease into it.
It can be so easy to jump into your goals and give them all you’ve got. But, while I love the ambition, throwing yourself into these huge goals is a quick trip down the road to burnout. In fact, it may be helpful to think about your resolutions like working out - even if getting fit isn’t on your list. When you start working out, you can’t start by running a marathon or lifting 200 pound weights. You gradually ease into it. You start by walking a mile, then running half a mile, then running a full mile, and so on. Pushing yourself too hard too fast is only going to lead to soreness and feeling discouraged when you cannot reach your goals immediately.
No matter your resolutions for 2024, think of it like a workout and ease yourself into it.
I, myself, am guilty of making big resolutions and then petering out after a few months because I wasn’t seeing results. So, this year, I’ve decided to break it down into small, bite-sized chunks. My personal method this year is going to be focusing on a single month at a time, rather than the entire year. For example, one of my missed resolutions from last year was to finish a book I’m writing. However, I stared at that manuscript for twelve months and only found myself overwhelmed with the pressure, only focusing on the end goal.
By focusing on my goal one month at a time, I am able to break down that huge, overwhelming milestone into smaller pieces, ones that don’t loom over me like a mountain I can’t seem to climb. This month, my only goal is to get back into writing my book. That’s it. No word count goal, no page goal, nothing set in stone like that. My only goal is to simply write something. Last year, I got so overwhelmed with my book that I did not write for the entirety of December. Now, my goal for January is to just do it.
By breaking your goals down, you will be able to work towards these small, achievable steps towards the big picture. If you want to be able to run ten miles, work towards running half a mile by the end of the month. If you want to lose ten pounds, start by working towards losing one. If you want to save $5,000 by the end of 2024, start by saving $50. You can work towards the bigger goals later - first, ease yourself into it.
As we welcome in 2024, it’s crucial to remember that the path towards personal growth is not a sprint. In order to achieve our goals, we must embrace the transformative power of breaking down our aspirations into smaller, manageable steps so that we can savor the victories of each small milestone. Not only will we reduce the risk of burnout - we will also foster a sustainable and positive relationship with change. This year, honor the importance of self-compassion and understand that true progress is found through steady, purposeful steps towards a brighter future.