Didn't Stick To Your New Years Resolutions? Here's Why You Shouldn't Feel Guilty

There’s never been a better time to instil healthy habits. We’re halfway through the year, and instead of freaking out about running out of time and getting older like you always do, why not use this as the perfect starting point for change?

On the 1st of January every year, millions of people set themselves a resolution they wish to achieve over the next 365 days. Maybe their resolution is to wake up earlier, or to stop ordering takeout and cook themselves dinner more, drink less alcohol, or to try and be social every weekend. Whatever the resolution is, a study conducted by the University of Scranton has shown only 8 percent of the earth’s population will actually achieve the resolution they’ve set out for themselves.

Shifts in interests, needs, and wants, lack of time and busy schedule, and loss of motivation, are all to blame when it comes to not following through with our resolutions. So instead of waiting until January 1st rolls around again, why not use the halfway mark of the year as our next starting point?

According to Dr. Rebecca Hannan, Senior Psychologist at The Indigo Project, “New Year’s resolutions are often framed as a fresh start, a way to ‘fix’ perceived shortcomings... When people don’t follow through, they internalise it as personal failure rather than seeing it as a normal part of behavioural change.” Our culture’s all-or-nothing mindset means any slip-up can feel like total failure – leading to guilt and self-criticism, rather than progress.

So, let’s treat the beginning of July like a Monday – the day we always choose to start a new habit on. Let this halfway mark of the year be the temporal landmark you need to achieve your goals with a less daunting amount of time to do it in. With that being said, here are our top 5 tips on how to achieve your goals in the second half of the year.

1. Be specific

Define exactly what you want to achieve and how you’ll get there. Maybe your goal is to walk three mornings a week before work to clear your head. You don’t need to start all at once – an abrupt beginning can lead to an early end. Start small: try one morning a week, then build from there.

Dr. Hannan recommends focusing on process-based goals rather than distant outcomes. “Saying ‘I’ll exercise three times a week’ is more effective than ‘I’ll lose 20kg’. It’s about consistent effort, not perfection.”

2. Write your goals out and make them visible

We can’t rely on memory alone to stay on track. Write your goals down and stick them somewhere visible – on your fridge, mirror, or phone wallpaper. Want to finish a book a month? A post-it reminder on your bathroom mirror can help you stay consistent.

To reduce overwhelm and increase follow-through, Dr. Hannan suggests aligning your goals with your intrinsic motivation. “When goals are based on personal values rather than external pressures, they’re easier to maintain.”

3. Turn your resolution into a goal

If you didn’t follow through on your January resolution, don’t write it off – just reframe it. Resolutions are often vague intentions, while goals require action and structure.

“Instead of rigid resolutions,” says Dr. Hannan, “adopt a flexible approach that allows for setbacks. Intentions focus on consistent effort rather than fixed outcomes – and that shift in mindset makes all the difference.”

4. Pick no more than 3 goals at a time

One major reason we abandon goals is that we set too many. Keep it simple: choose no more than three goals to focus on over the next six months. Once you achieve one, add another.

And be kind to yourself. Dr. Hannan notes that self-compassion over self-criticism is vital: “Setbacks are part of growth. When goals are tied to self-worth, failing at them can erode confidence. But if you approach them gently, you’re more likely to succeed.”

5. Pick a goal that’s measurable

Tracking your progress is one of the best ways to stay motivated. If your goal is to walk before work, mark off each day you do it in a calendar. Use your smartwatch or phone to track steps and see how they increase.

Psychologically, it helps to celebrate small wins. “What are you doing well? What worked?” says Dr. Hannan. “Noticing progress, no matter how small, keeps momentum going.”

Ultimately, you don’t need a new year to reset—you just need a new perspective. Dr. Hannan explains, “Goal-setting should be empowering, not a source of guilt. By shifting from rigid success/failure thinking to a more process-oriented, self-compassionate approach, people can create lasting change that feels fulfilling and sustainable.”

So if you’ve given up on the resolutions you made in January, let that guilt go. You’re not starting over – you’re starting with clarity. And that’s more than enough.