Achieve New Year Goals: Focus on Systems, Not Resolutions

Fireworks over the city of St. Louis.

As the clock strikes midnight on January 1st, millions of people resolve to make this year their best yet. Gyms fill up, grocery carts brim with healthy food, and we promise ourselves that we’ll stick with it this time. Yet by mid-February, most resolutions fade into forgotten dreams. Research shows that only 8% of people achieve their New Year’s resolutions. Why is this? More importantly, how can you succeed where so many others have struggled?

The key lies in changing your approach. Rather than relying on fleeting motivation, build systems that foster consistency, personal growth, and long-term success. Here’s how to create a better plan for the new year:

Busy gym's such as CrossFit STL in the heart of St. Louis reflects the city's commitment to health and wellness. It serves as a hub for individuals seeking to improve their fitness levels, connect with like-minded individuals, and embrace a healthier lifestyle.

1. Understand Why Resolutions Fail

New Year’s resolutions often fail because they’re rooted in dissatisfaction. Statements like “I’m fat” or “I’m lazy” might drive initial action but lead to frustration when results don’t come quickly. Michael Gervais, PhD, emphasizes that people only make actual changes when they experience a pain point—a moment where their current reality is no longer acceptable. Recognizing this is the first step, but success also requires a shift from focusing on what’s wrong to building a vision of what’s possible.

Are you ready to make a change. Getting started is a challenge, but maintaining progress is just as hard.

2. Replace Goals with Systems

Goals often set you up for failure. They create a binary outcome: you either achieve them or you don’t. Systems, on the other hand, focus on the process. Cartoonist Scott Adams explains this in his book How to Fail at Almost Everything and Still Win Big. For example, instead of saying, “I’ll lose 20 pounds,” adopt a system like, “I’ll prepare nutritious meals at home and walk every day.” You've succeeded every time you follow your system—regardless of what the scale says.

You do not rise to the level of your goals, you fall to the level of your system.

3. Leverage Dopamine Wisely

Motivation is fleeting, but dopamine—the brain’s reward chemical—can be harnessed to maintain momentum. Dr. Anna Lembke reminds us, “Dopamine is about wanting, not about having.” Attach dopamine to small victories along the way. As David Goggins suggests, use Random Intermittent Reward Timing (RIRT) to your advantage. Celebrate wins occasionally and unpredictably. This approach keeps your brain engaged and reinforces the connection between effort and reward.

4. Embrace Friction and Discomfort

Growth happens when you do hard things. The anterior midcingulate cortex, a region of the brain associated with conflict and decision-making, grows when you repeatedly tackle tasks you’d rather avoid. Whether it’s going to the gym on a cold morning or resisting the urge to scroll through social media, embrace these moments of discomfort as opportunities to strengthen your resilience. Consistency, not motivation, is the real “hack” to success.

5. Focus on Progress, Not Perfection

The pursuit of instant results can derail your efforts. Real change takes time, often more than we’d like. Celebrate small improvements and acknowledge that setbacks are part of the process. For example, if your goal is to improve your fitness, commit to moving your body daily—whether it’s a workout, a walk, or stretching. Small actions compound over time into significant transformations.

6. Set Yourself Up to Win

Be realistic with your ambitions. Instead of aiming to overhaul your entire lifestyle overnight, break your vision into manageable steps. If you haven’t exercised in months, start with two or three short workouts a week. If you’re tackling financial goals, focus on saving small amounts consistently rather than trying to eliminate all debt at once. Each small win builds confidence and momentum.

7. Reframe Success

Instead of measuring success by the end result, focus on the effort itself. This mindset not only keeps you grounded but also ensures that you find joy in the process. As Goggins advises, associate winning with the work itself rather than the outcome. When you’re proud of your daily effort, external rewards become a bonus rather than the sole motivator.

"The only thing that's going to change your life is you. No one else is going to do it for you." David Goggins

Make This Year Different

As the new year begins, remember there are no shortcuts, magic solutions, or hacks. Consistency is the secret. Build systems that align with your vision, attach small victories to your efforts, and embrace the discomfort of growth. This approach will help you reach your goals and transform how you approach challenges throughout your life.

This year, ditch the resolutions. Focus on creating a system for success, and you’ll find that the life you’ve always envisioned is within reach.