Why New Year’s Resolutions Don’t Work (And What to Focus on Instead)

As the New Year rolls around, many of us feel the pressure to make drastic changes to our life to “better ourselves”. The promise of a fresh start often comes in the form of New Year’s resolutions, but for most people, these resolutions end up as just another cycle of disappointment. Whether it’s to lose weight, eat healthier, or stop binge eating, the intentions are good, but the follow-through often falls short.

In this post, we’ll explore why New Year’s resolutions typically don’t work, why they’re particularly challenging for those struggling with binge eating, and what to focus on instead. By understanding the science of habit change, as outlined in Atomic Habits by James Clear, you can set yourself up for success in a way that’s more sustainable and aligned with your long-term health.

The problem with New Year’s resolutions

New Year’s resolutions often focus on big, lofty goals—lose weight, quit junk food, or exercise every day. While these intentions seem positive, they usually lack the structure or gradual progress needed to make lasting change. According to James Clear in Atomic Habits, habits aren’t changed by relying on sheer willpower or a big, dramatic shift. Instead, habits are built through small, incremental changes that compound over time.

The problem with resolutions is that they often push for rapid “transformation”. This “all-or-nothing” mentality sets us up for failure because when we inevitably slip up, we feel defeated. This cycle is particularly harmful for individuals dealing with binge eating because restrictive approaches can trigger emotional eating patterns, making it even harder to break free.

Why New Year’s resolutions are harmful for binge eating

For those struggling with binge eating, resolutions like "no more junk food" or "lose 5kg by March" can exacerbate the issue. These extreme goals often create a sense of deprivation, which leads to bingeing when willpower runs out. Research shows that dieting and restrictive eating are major triggers for binge eating episodes, as they often increase cravings and lead to feelings of guilt.

Rather than focusing on restrictive diets or weight loss, it’s important to focus on healing your relationship with food. Developing healthier habits around food, like eating regularly and learning to listen to hunger and fullness cues, can help reduce the urge to binge. When you shift your focus from dieting to building sustainable habits, you can achieve lasting progress without the shame cycle.

What to Focus on Instead

Focus on Small, Consistent Changes

As James Clear explains in Atomic Habits, true behaviour change comes from making tiny improvements every day. Instead of setting yourself up for failure with an unrealistic goal, focus on one small habit that can gradually improve over time. For example, instead of committing to an extreme diet, try eating three balanced meals a day and including a snack if you feel hungry. By establishing this regular eating pattern, you will be less likely to experience the intense hunger that can trigger binge eating.

Embrace the Process, Not the Outcome

The key to sustainable change is not obsessing over the end goal (like weight loss or perfection) but instead focusing on the process. Each step you take toward building a healthier relationship with food is a success, even if you don’t see immediate results. Remember, it’s not about being perfect; it’s about being consistent and kind to yourself along the way. This mindset shift will help you stay on track, even when challenges arise.

Build Identity-Based Habits

Atomic Habits emphasizes the importance of identity in habit change. Instead of focusing on external goals (like losing weight), focus on who you want to become. For example, you could shift your identity to "I am someone who eats mindfully and listens to my body’s hunger cues." By aligning your habits with your identity, the changes will feel more natural and sustainable.

Focus on Self-Compassion

One of the most important aspects of overcoming binge eating is to approach yourself with compassion, not judgment. When you make mistakes or slip up, don’t fall into the trap of shame. Instead, practice self-compassion and gently get back on track. This supportive approach to your journey will reduce the emotional triggers for binge eating and help you stay focused on progress, not perfection.

Celebrate Small Wins

Rather than waiting until you’ve reached a specific goal, celebrate small successes along the way. Did you manage to eat three meals today? Celebrate it! These small wins will help you build momentum and reinforce positive habits, which will naturally lead to lasting change.

New Year’s resolutions often fail because they focus on drastic, short-term changes rather than long-term, sustainable habits. For those struggling with binge eating, the restrictive nature of typical resolutions can actually make things worse. By adopting the principles in Atomic Habits, such as focusing on small changes, building identity-based habits, and embracing self-compassion, you can create lasting, positive change in your relationship with food.

If you're tired of the cycle of dieting and binge eating, shift your focus to building healthier, more balanced habits. You don’t need to wait for the New Year to make lasting change—start today with small, manageable steps toward a more peaceful and empowered relationship with food.

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