The start of each new year is a powerful symbol of renewal and fresh opportunities, making it the perfect time to make very intentional changes in our lives. New Year’s resolutions are a chance to reflect on past achievements and challenges, identify areas for growth and establish clear goals for personal and professional development.
According to Dr. Asim Shah of the Baylor College of Medicine, “studies show that 88 percent of people who set New Year resolutions fail them within the first two weeks.” But that doesn’t discount their effectiveness at helping people improve themselves.
Not everybody chooses to set resolutions, but for those who do they can be powerful motivation. By committing to these resolutions, we cultivate discipline, build positive habits and maintain a sense of purpose throughout the year. Sticking to these goals helps us create meaningful change in our lives while also boosting confidence and resilience.
But what if we make resolutions and fail?
“I Have to Do Something”
I worked with Sara for over six years. She was one of those co-workers everyone loves to have around: extremely proficient at her job, handling her assigned duties with competence and professionalism. But Sara was more than that — she was friendly, compassionate and fun to have around. She remembered birthdays. She sent thank you notes and “get well” cards. She was everyone’s favorite teammate because she was always thinking about others.
She was also severely overweight.
On Jan. 2, 2019, Sara reached out to me via our company chat. “Happy New Year!” she typed. “I want to run a marathon. Will you help me?”
Everybody at work knew I was a marathon runner. After all, my wall of medals showed up behind me any time I was on a video call. I was currently getting ready to run the Boston Marathon for the first time.
“You know it’s not easy, right?” I said. “Like, the first person who did it actually died?”
“I know,” she chatted back, “but I have to do something.”
Sara would later confide in me that when she climbed on the scale on January 1, she couldn’t believe the number that stared back at her. She’d put on her weight gradually — pregnancy by pregnancy, pound by pound — but the gains had accelerated in recent years. She was the heaviest she’d ever been, and she finally decided that enough was enough.
“I’m happy to help,” I told her. “First, let’s make you a plan.”
Planning and Getting Started
Since Sara lived in an area known for brutal winters, it was lucky she already had a hand-me-down treadmill to train on. She came to me again and again in those first several months, asking questions:
How do I even get started? I recommended that she begin by using one of the various “Couch to 5K” apps available for both iOS and Android phones.
What kind of shoes should I get? Shoe selection is incredibly personal. I suggested she visit a specialty running store and get professionally fitted.
Why are my feet bleeding so much? That’s definitely not something you want to hear from a new runner. Sara was wearing cotton crew socks to run on her treadmill! I helped her find some better ones.
What race should I run? At first, she told me she wanted to run a race scheduled for late October, which would require a very aggressive training plan. I convinced her it would take longer to prepare, so she settled on a marathon 14 months in the future.
Halfway There?
One of my recommendations to Sara was that she sign up for some shorter races in the months leading up to her marathon. She walked a 5K in February, and jog-walked another one in March. By the time she did her first 10K in May, she’d dropped over 50 pounds and had to buy new shoes because her feet had gone down two sizes. After seven months of training, she felt she was ready to tackle a half marathon (13.1 miles).
She signed up for a summer race with me and a buddy of mine. We all started together on a beautiful July morning. I finished the race, then waited for my friend to finish as well. Then my buddy drove me back to where Sara was slowly (but surely) walking the course.
I walked the final third of the course with her. As we paced out her final miles she was miserable and delirious, occasionally throwing up in the gutter. She started dropping F-bombs, which was definitely not something I’d heard from her before. The race director sent the “swag wagon” to drive her to the finish line, but she refused to get in. She broke into a slow trot for the last tenth of a mile, her young daughters joining us for the final yards. It took her over four hours, but Sara had covered over 13 miles for the first time in her life.
Time to Rock and Roll
But that was “just a half.” In the months leading up to Sara’s marathon, she began worrying more and more about finishing within the race cutoff time of seven hours. She was run-walking some pretty good distances by this point, but still quite slowly. We registered for one of the Rock ‘n’ Roll marathons and made our travel plans. Sara did all the things marathoners do, fretting about her race day outfit and worrying about what to eat the night before.
When marathon morning finally came, we lined up together at the starting line. We’d already decided I would run my own race and she’d run hers. I promised to make my way back and keep her company at the end, if I could. We held hands during the national anthem. Then the gun went off and so did we.
I finished 147th out of 1,757 runners — not my fastest time, but not my slowest, either. I relaxed for a few hours, re-hydrating and enjoying the music at the finish line. Then I texted Sara: “How is it going?”
“I’m not going to make the cutoff,” she replied.
A few minutes later, she messaged me again: “They’re closing up the aid stations.”
This particular race featured a long out-and-back before the final few miles. As the cutoff time loomed, the race director moved the turnaround point, essentially forcing dozens of slower runners to “cut the course.” I walked two miles up the road and met Sara near the 24-mile marker. She was hot, hobbling and miserable.
“I’ve only gone 22 miles,” she said tearfully as we headed into the final quarter mile. “I won’t be a real marathoner.”
“You didn’t come this far only to come this far,” I said, reminding Sara that — just 14 months ago — she couldn’t walk a quarter mile without feeling like she was dying. While that was little consolation in the moment, she later reflected on the pride she felt as she thought about her 14 months of marathon training.
Marathon “Fail”
When Sara crossed the finish line, her watch indicated she’d only run 22.3 miles. She accepted her finisher’s medal, still heartbroken she hadn’t been able to cover the entire distance. Later, after dropping her husband and daughters at their hotel, Sara went out and run-walked another four miles. “It’s not the same,” she said to me later, “but at least I did 26.2 miles in one day.”
The thing is, Sara never ran another mile. She got rid of her “dreadmill” and started doing Zumba and pole dancing workouts at her local gym. (She still posts videos every week on Instagram!) Though she supposedly “failed” as a marathoner, she managed to lose nearly half her body weight and has kept it off for almost five years. She tells me she has way more energy than she had as a teenager, keeping up with her life and busy daughters in a way she hadn’t been able to in years.
Way to “fail,” Sara!
Winning by Failing
Though New Year’s Day has come and gone, it’s never too late to make a resolution. But keep in mind these sobering statistics from DriveResearch:
- 3 in 10 Americans made a resolution in 2024.
- 79% of New Year’s goals involve improving health.
- Those ages 18 to 24 are more likely to have fitness-related resolutions.
- 80% of goal-setters feel confident they can stick to their resolutions throughout the year.
- 85% of people with resolutions believe the impact will extend beyond a single year.
- 23% of adults quit their New Year’s goals by the end of the first week of January.
- Just 9% of Americans actually keep their resolutions throughout the year.
That being said, here’s some helpful advice for those wanting to set meaningful New Year’s resolutions.
1. When setting resolutions, don’t be afraid to think big. Ambitious goals can be highly motivating and inspire you to push beyond your comfort zone. Lots of advice you’ll read about New Year’s resolutions says to pick manageable targets. But where big change is needed, big goals are required. Even if you “only” end up running 85% of whatever equates to your marathon, that’s a huge win compared to where you began.
2. Milestones are helpful. I “encouraged” (she might say “forced”) Sara to include some shorter races as part of her marathon training. Dividing your resolution into smaller, measurable milestones provides a clear roadmap to success. Celebrating these little wins keeps you motivated, reinforces your progress and helps maintain momentum toward achieving your larger goal.
3. Turn your resolution into a habit. Consistency is the key to success, and the best way to achieve lasting change is to integrate your resolution into your daily routine. Research shows it takes 66 days, on average, to develop a habit. If you can maintain motivation long enough for discipline to kick in you’ll be ahead of the game.
4. Get an accountability partner. Sharing your resolution with someone you trust can provide encouragement, feedback and a sense of shared commitment. An accountability partner can help keep you on track by providing motivational “peer pressure” and gently reminding you to stay focused.
5. Most failures are at least partial wins. Celebrate them! Even when you fall short of a goal, the effort you put in often leads to growth and progress. Recognizing and celebrating the lessons learned or the smaller achievements within a perceived failure helps maintain a positive mindset and fuels future success.
Shoot for the Moon
Clergyman and philosopher Norman Vincent Peale, author of “The Power of Positive Thinking,” famously said, “Shoot for the moon. Even if you miss, you’ll land among the stars.” This sentiment, while not exactly astronomically accurate, perfectly encapsulates the spirit of New Year’s resolutions. Setting ambitious goals can transform our lives, even if we don’t achieve them exactly as planned. The journey itself — the effort, growth and incremental victories along the way — often proves more rewarding than the outcome.
Sara’s story demonstrates how so-called “failure” can lead to profound success. While she didn’t achieve her marathon goal, her determination and hard work led to remarkable improvements in her health, lifestyle and confidence. Her experience reminds us that resolutions are not about perfection but about progress.
Whether it’s running a marathon, improving your health, or pursuing some other personal growth, the act of trying — and learning from the process — is what truly counts. So, as you set your goals for the year ahead, remember to aim high, embrace the journey and celebrate every step forward, no matter how small.
If somehow you manage to “fail” like Sara, you can definitely count yourself a winner.
