That January 1 energy hits differently in the Philippines. You’re wearing your lucky polka dots, full of Media Noche leftovers, watching fireworks at midnight, and feeling unstoppable. Then reality kicks in, and that resolution list on your fridge starts looking less like a promise and more like an accusation.
Research from the University of Scranton on New Year’s resolutions shows that only about 75–77% of people are still keeping their resolutions after the first week, dropping to 64% by month’s end and just 46% after six months. But it’s not too late — here’s what actually works.
Top Broken New Year’s Resolutions:
- Weight Loss
- Saving Money
- Healthy Eating
- More Family Time
- Learning Something New
- Better Sleep
The Weight Loss Resolution
According to a 2026 YouGov survey on Americans’ resolutions, exercising more is the most common resolution. In the Philippines, this often translates to gym memberships purchased in January and ambitious plans that don’t account for three-hour daily commutes and family obligations.
Why It Really Fails
A large-scale experiment on New Year’s resolutions published in PLOS ONE found that approach-oriented goals are significantly more successful than avoidance-oriented goals, with success rates of 58.9% versus 47.1% at one-year follow-up. Saying “I’ll lose 20 kilograms” is an avoidance goal — when you miss one workout, your brain interprets it as complete failure. Psychologists such as John C. Norcross and other experts interviewed in this NPR feature on resolutions call this all-or-nothing thinking the main reason resolutions fail. Add Manila traffic and work demands, and stress impairs the executive functioning you need for planning and persistence.
How to Actually Fix It
In a large-scale Swedish study with over 1,000 participants, success rates improved dramatically with realistic, approach-oriented goal-setting — 55% considered themselves successful after one year.
The approach that works: Walk for 5 minutes after lunch, not 30 minutes or 10,000 steps, just 5 minutes. Based on Phillippa Lally’s work on habit formation, the key is making the behavior so small you can’t fail. Progressive scaling: start with 5 minutes for two weeks, then increase to 10 minutes, then park one block away, then take the stairs once daily. Track with simple checkmarks — the European Journal of Social Psychology habit study shows visible tracking increases accountability without the guilt of fitness app notifications.
The Savings Resolution
For Filipinos, saving often means promising ₱10,000 monthly, only to watch it disappear to family emergencies and unexpected bills.
Why It Really Fails
The Motley Fool’s Financial New Year’s Resolutions Survey found that many adults give up on financial goals when expenses outpace their plans. The deeper issue: vague goals like “save money” lack emotional weight, so when a “sulit” sale appears, your brain screams BUY NOW. In Filipino culture, utang na loob and pakikisama add complexity — saying no to family feels like betraying your values.
How to Actually Fix It
The approach that works: Save ₱50 per day — one less order of extra rice. That’s ₱1,500 monthly without feeling deprived. Progressive implementation: open a separate digital savings account, set up automatic ₱50 daily transfers, save 10% of any bonus automatically, and identify one “money leak” to eliminate. Behavioral economists call this “paying yourself first” because it removes the decision entirely. For family: create a fixed “Family Fund” — when it’s gone, it’s gone.
The Healthy Eating Resolution
With 22% of Americans naming “eating healthier” as a 2026 goal per the YouGov poll, this resolution is common — and commonly broken. In the Philippines, going full keto rarely survives your lola’s kare-kare.
Why It Really Fails
Restrictive diets trigger what psychologists call the “what the hell” effect — once you break one rule, full abandonment follows. Cutting rice in the Philippines is like cutting oxygen. Cornell’s Evidence-Based Living article on resolutions also notes that externally motivated resolutions fail faster than internally driven ones.
How to Actually Fix It
Research summarized by the Association for Psychological Science shows additive resolutions outperform restrictive ones.
The approach that works: Add one vegetable to one meal per day — don’t subtract anything. Progressive implementation: add a tomato to breakfast, a small salad before lunch, say “half rice” once a week, then learn one healthier Filipino dish like tinola or ginisang monggo. For family gatherings, eat a snack before arriving — research confirms arriving hungry leads to overindulgence.
The Family Time Resolution
Spending more time with family ranks among the top resolutions in polls like the YouGov 2026 survey. For Filipinos, this often means promising Sunday dinners until your boss schedules a 6 PM Friday meeting.
Why It Really Fails
Cornell’s resolution guide shows resolutions fail when they conflict with existing obligations without a realistic accommodation plan. You can’t commit to weekly dinners when you don’t control your schedule.
How to Actually Fix It
The approach that works: Send one family photo per week in your group chat — no long messages, just one photo. Progressive implementation: one photo every Sunday morning, then a 5-minute voice message during your commute, then a 15-minute video call monthly, then one spontaneous GrabFood delivery. Even texting “naalala ko kayo nung kinain ko ube cheese pandesal” shows you’re thinking of them.
The Learning Resolution
Learning something new is a consistent resolution goal, often translating to Python courses, Duolingo subscriptions, and 12 apps collecting digital dust.
Why It Really Fails
The Association for Psychological Science’s overview of resolutions identifies decision paralysis as a key reason — too many options, too little time. There’s also the mastery myth: when you’re not fluent in Spanish after two weeks, you quit. Without immediate application, new learning gets deprioritized.
How to Actually Fix It
The approach that works: Learn one new word daily — not a language, just one word. Research on micro-learning shows consistent 2-minute sessions outperform sporadic longer ones. Progressive implementation: 2 minutes of Duolingo while waiting for slow internet, one 10-minute YouTube video while eating, then apply one thing at work. For apps: delete all but one — more options lead to paralysis and abandonment.
The Sleep Resolution
Getting more sleep improves exercise, eating, learning, and mood — but this often means promising 8 hours then staying up until 2 AM in a TikTok rabbit hole.
Why It Really Fails
Psychologists have identified “revenge bedtime procrastination” — stealing personal time after days dominated by work and family. The Association for Psychological Science explains how evening screen use suppresses melatonin and delays sleep.
How to Actually Fix It
The approach that works: Put your phone down 5 minutes before sleeping — not an hour, just five. Progressive implementation: charge your phone outside the bedroom, create a closing ritual (wash face, read one page of a physical book), set a 10 PM “sleep alarm,” and enable grayscale mode after 9 PM. For the “me time” problem: schedule 15 minutes of genuine alone time earlier in the evening — research shows planned decompression reduces the urge to steal time from sleep.
Why Small Works When Big Doesn’t
Research from Professor John C. Norcross, reported in NPR’s “How To Make New Year’s Resolutions Stick,” shows 40–46% of resolution-makers are still going at six months, versus only 0–8% among people with similar goals but no formal resolution. Phillippa Lally’s study in the European Journal of Social Psychology found simple behaviors become automatic in about 66 days when performed daily in stable contexts. The Swedish PLOS ONE study confirmed approach-oriented goals have 58.9% success rates versus 47.1% for avoidance-oriented ones.
Small consistent actions build neural pathways without triggering stress responses. Resolutions succeed when connected to deep values — walking for energy to spend with family, saving ₱50 for future security. Save ₱50 daily for a year and you’ll have ₱18,250. Walk 5 minutes daily for over 30 hours of annual movement. Add one vegetable daily for 365 more servings than last year.
Your resolutions don’t need saving because they were wrong — they need restructuring because they were unrealistic. Pick one, make it ridiculously small, start today, and let it become automatic before adding anything else. That’s not settling. That’s strategy.
FAQ: Saving Broken New Year’s Resolutions
How long does it actually take to form a habit?
Phillippa Lally’s research in the European Journal of Social Psychology found simple behaviors become automatic in about 66 days on average when performed consistently. Simple actions become automatic faster than complex ones — the key is daily consistency in the same context.
What if I’ve already broken my resolution?
Research from the University of Scranton, summarized in Cornell’s Evidence-Based Living article, shows people who restart after setbacks often succeed more than those who never fail. Treat the setback as feedback, not final judgment, and get back to your small action tomorrow.
Should I tell people about my resolutions?
John C. Norcross and other psychologists in the APS overview of resolutions caution that public announcements create premature feelings of accomplishment and add pressure. Tell one trusted person who will check in supportively instead.
How do I handle family pressure that conflicts with my resolutions?
Integration works better than choosing sides. Create a designated “Family Fund” for financial goals and use technology — group chats, voice notes, quick calls — to maintain connection when physical presence isn’t possible. Cornell’s resolution guide shows clear boundaries expressed with love work better than rigid walls.
Is it too late to start if we’re already past January?
The PLOS ONE resolutions study shows no evidence January 1 has exclusive psychological power. The fresh start effect works on any meaningful date — a Monday, a birthday, the start of a new month. Today is just as valid.
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