Every January 1, millions of middle aged men stand in front of the mirror and silently promise, "This year will be different." We’ll lose the weight, drink less, finally fix the leaky faucet, or reconnect with old friends. Yet by mid-February, those bold proclamations have often faded into the chaos of life—late nights at the office, kids’ soccer games, or just sheer exhaustion. Statistically, over 80% of New Year’s resolutions fail by the second month of the year. The question isn’t whether we’ll face challenges in sticking to our resolutions—it’s how we can overcome them.
For men over 35, the stakes are higher. This is the age when health starts to send its first warning shots: an aching back, a slower metabolism, or the unsettling realisation that we can’t eat like we did in our 20s without consequences. At the same time, life’s demands have never been greater, with careers, families, and obligations pulling us in a dozen directions. So, how do we make this year different? The answer lies not in willpower, but in strategy.
The Pitfalls: Why Resolutions Fail
Most resolutions crumble under the weight of vague goals and unrealistic expectations. “Get fit” sounds noble, but what does it actually mean? Bench pressing your bodyweight by March? Running a marathon by June? Without clear, measurable benchmarks, our ambitions quickly dissolve into frustration.
Another common trap is the all-or-nothing mindset. Miss one gym session, and suddenly the entire week feels like a failure. This perfectionist approach creates a cycle of guilt and self-sabotage that’s hard to escape.
Finally, many men set resolutions that don’t fit into their existing lives. Swearing to hit the gym at 5 a.m. every day might work for a week, but if you’re also juggling work deadlines and parenting duties, it’s unsustainable. The problem isn’t the goal; it’s the approach.
The Solutions: Sticking to Resolutions That Last
1. Shrink the Challenge
Instead of grand, sweeping changes, focus on smaller, achievable steps. If your goal is to “get fit,” start with a commitment to walk 10,000 steps a day or do two 20-minute strength workouts a week. These smaller goals build momentum, and over time, they compound into significant change.
2. Build It Into Your Routine
For busy men, habits that require extra time or effort often fall by the wayside. Instead, anchor your resolution to something you already do. For example, if you’re trying to eat healthier, prep your lunches for the week while watching the Sunday night game. If you’re looking to improve flexibility, stretch for five minutes while your morning coffee brews.
3. Accountability Is Everything
Find a way to stay accountable, whether it’s a workout buddy, a coach, or even an app that tracks your progress. Sharing your goals with someone who can gently nudge you back on track—without judgment—makes a world of difference. For men, a bit of friendly competition can also work wonders.
4. Adjust When Life Happens
Flexibility is crucial. If work gets hectic or an injury sidelines you, adapt your goals rather than abandoning them. Can’t make it to the gym? A quick bodyweight workout at home is still progress. By learning to adjust rather than quit, you’ll develop resilience that keeps you on track.
5. Celebrate the Wins
Acknowledge your progress, no matter how small. If you’ve stuck to your goals for a week, reward yourself with something meaningful: a favourite meal, a new book, or even just a moment of reflection on how far you’ve come. Positive reinforcement helps keep motivation high.
The Bigger Picture: Why It Matters
At 35 and beyond, resolutions are about more than just self-improvement. They’re about longevity, legacy, and setting an example for those around us. Whether it’s our kids, coworkers, or friends, someone is always watching. Sticking to our commitments shows that it’s never too late to strive for better.
This year, resolve to approach resolutions differently. Focus on clarity, flexibility, and sustainability. Start small, stay consistent, and give yourself grace when things don’t go perfectly. Remember, change isn’t about flipping a switch; it’s about shifting the trajectory. And even the smallest shift today can lead to monumental change in the years ahead.
Stay strong.