Why You Gave Up on Your New Year’s Resolution in January- and How to Stick to It

Every January, millions of people across the UK set New Year’s resolutions - and by the end of the month, most of them quietly disappear.

If you live in London (or anywhere in the UK for that matter), this probably sounds familiar: short days, cold and rainy weather, busy schedules, rising costs of living - and suddenly that January motivation is gone.

You’re not alone. And more importantly - you’re not failing.

If you’re reading this thinking “It happened again… January motivation, February silence” - you’re not broken, lazy, or bad at discipline.

You’re human.

“If your goal only works on perfect days, it won’t survive January.”- Aleksandra Miciul

Every year, thousands of people ask themselves (and ChatGPT) the same questions:

• Why did I stop?

• What should I track?

• How do I stay motivated when the excitement wears off?

Let’s take some time to answer them properly.

Why did I stop my New Year’s Resolution and habit in January?

This is one of the most asked questions in the UK every year.

Most people don’t give up because they lack discipline - they give up because January habits aren’t designed for real life.

Common reasons UK resolutions fail:

• Goals are too ambitious after the Christmas break

• Winter fatigue and low energy

• Busy work schedules (especially in London)

• Relying on motivation instead of structure

• One missed day turning into “I’ve failed”

  
  

How to overcome it

• Design habits for low-energy winter days, not ideal ones

• Decide what the bare minimum version of your habit is

• Focus on returning to the habit quickly, not doing it perfectly

Consistency isn’t about never stopping - it’s about restarting every single time you trip, and doing it without guilt or negative feelings towards yourself.

How can I track my progress weekly without overthinking it?

People searching “weekly habit tracker UK” often think they need apps or complex systems. You don’t.

Here’s a simple weekly tracking template that works:

Weekly Progress Check-In

• What was my intention this week?

• What did I actually do?

• What helped?

• What got in the way?

• One small adjustment for next week

This kind of tracking works because it builds awareness - not pressure.

Think of it as reflection, not performance review.

And BTW ! - I have a FREE habit tracker which I will happily send it over - just drop me an email to reach out vis Instagram - quoting "HABIT TRCKER"

“The best habit is the one you can still do on your worst day.” - Aleksandra Miciul

What motivational check-ins should I do monthly?

Motivation doesn’t disappear - it changes.

Once a week or even once a month, especially during the colder UK months, ask yourself:

• What progress am I proud of?

• What feels heavy or unrealistic right now?

• Does this goal still fit my life in this season?

• What support or structure do I need?

• What can I simplify?

For many people in London, motivation drops because life speeds up - not because the goal is wrong.

Sometimes the solution isn’t more effort. It’s a better plan.

What’s a good first small step for a big goal?

One of the biggest mistakes with New Year’s resolutions is starting too big.

A good first step should feel:

Easy

Repeatable

Possible on a bad day

Examples:

• Walk for 5 minutes instead of committing to the gym

• Write one sentence instead of a full page

• Save £5 instead of overhauling your finances

• Stretch for 2 minutes instead of a full workout

Small steps build confidence - and confidence builds consistency.

What are the most common resolution pitfalls in the UK?

These come up again and again in UK searches and coaching conversations:

All-or-nothing thinking - Define a minimum effort version of your habit

Too many goals at once - Focus on one main goal per season

Depending on motivation - Attach habits to existing routines

No plan for setbacks - Decide in advance how you’ll restart

The simpler the system, the more likely it will survive real life.

“Small steps don’t mean small ambition - they mean smart progress.” - Aleksandra Miciul

Why am I losing motivation - and what should I do next?

Losing motivation doesn’t mean you should quit.

It usually means:

• You’re tired or overstimulated

• The reward feels too far away

• Your life circumstances have changed

• The goal no longer reflects who you are now

Instead of forcing yourself, ask:

• How can this feel lighter?

• What would make this more enjoyable?

• What version of this goal fits my life right now?

Progress isn’t about pushing harder - it’s about adjusting smarter.

If you’ve struggled to stick to New Year’s resolutions past January, especially in the UK winter, nothing is “wrong” with you.

You don’t need more discipline.

You need:

• SMART goals

• flexible SIMPLE systems

• and compassion for yourself

Habits don’t fail - systems do. And you need to know that systems can always be redesigned :)

Reach out and if I can be of any help x

With Love

Aleksandra Miciul