As January begins, millions in Spain and around the world make plans for change. Some dream of saving money, others want to quit bad habits, learn a new language, or simply spend more time with loved ones. Yet, despite the enthusiasm of the first days, by midwinter most of these resolutions quietly fade away. Why does this happen, and is it possible to break the cycle?
Psychologist Monse Díaz, founder of Neuropsicoteca, believes that the very idea of starting fresh on January 1st makes sense. The New Year is seen as a symbolic starting point when change feels possible—a phenomenon known as the ‘fresh start effect.’ These moments spark motivation and the readiness for transformation. But they also come with hidden pitfalls.
The Psychology of Resolutions
Díaz points out that reflecting on what you want to change is already a valuable step toward self-improvement. However, the statistics are striking: 80 to 92% of New Year’s resolutions fail before the end of February. The reasons aren’t just about willpower, as popularly believed, but often lie in common mistakes almost everyone makes.
First, people often phrase their goals too vaguely. For example, “become healthier” or “read more”—such statements don’t provide a clear action plan. Second, many try to change every area of their life at once, which quickly leads to fatigue and disappointment. Third, there’s no concrete plan: a person knows what they want but doesn’t understand how to achieve it. And, finally, motivation often comes from outside—we do things because “we should,” not because we truly want to.
How Not to Give Up
Is there a way to increase your chances of success? A psychologist says yes. Instead of making abstract promises, you should set clear intentions. The SMART method can help, making your goal specific, measurable, achievable, relevant, and time-bound. For example, rather than just “do sports,” aim for “go to the gym three times a week until the end of March.”
Another important factor is connecting changes to your personal identity. If someone sees themselves as a person who cares about their health or enjoys learning new things, it’s easier for them to stay on track. Don’t wait for a special moment—change is possible any day of the year, not just in January.
Overcoming the Traps
To avoid the trap of disappointment, steer clear of sudden changes and don’t try to tackle everything at once. Small steps and gradual introduction of new habits are much more effective. It’s also important to honestly ask yourself: is this truly your desire, or are you just following a trend?
Psychologists recommend not being afraid to adjust your goals along the way. If something isn’t working out, it’s not a reason to give up. It’s much more effective to analyze what’s holding you back and make changes to your plan. This approach reduces stress and helps maintain motivation.
Time for Change
Many people believe that only January is the right time to start a new life. In reality, any day can be a fresh start. What truly matters is mindfulness and a willingness to work on yourself. Don’t wait for Monday or the first of the month—change begins the moment you’re truly ready.
In case you didn’t know, Monse Díaz is a renowned Spanish psychologist specializing in motivation and personal growth. She founded Neuropsicoteca, where she helps people overcome inner barriers and achieve their goals. Díaz is an active speaker at conferences and runs educational programs on the psychology of change. She combines scientific methods with practical advice, making her one of the most sought-after experts in Spain.
