MADRID — People pack gyms and download language apps on January 1, fueled by New Year’s promises. By February, most quit. Clinical psychologist Aurora López, director of the Más Vida center in Málaga, pins the drop-off on fleeting dopamine rushes. “That initial emotional surge gives great motivation,” she said. “But it vanishes before a habit forms.”

López urges realistic strategies over ambition. Resolutions often ignore life’s chaos — work deadlines, family demands, sheer fatigue. “We mistake the thrill of starting for readiness,” she added. Without a sustainability plan, goals crumble.

A 2024 study from Australia’s University of Adelaide backs this. Researchers found 91% of unplanned habit-breaking efforts fail by month’s end. Laia Ugarte, a clinical psychologist and author of Cómo dejar de dar vueltas a todo, echoes the point. “We know we should act, but skip the ‘when’ and ‘how,'” she said. Daily grind then buries the intent.

Impulsiveness plays a role too. Perfectionism dooms many. “Habit-building isn’t linear,” López said. Setbacks demand tweaks, not self-lashing. Ugarte spots a deeper issue: disconnect from true motives. People chase an ideal self, ignoring real drives.

A 2025 YouGov survey of Americans lists top resolutions: exercise more (25%), stay happy (23%), eat healthier (22%), save money (21%). Sara, 27, from an unnamed U.S. city, typifies the cycle. “I’d gym up in January, slack by February, quit by March,” she said. This year, she shifted to bite-sized targets — specific run times or rep counts. Progress stuck.

Science explains the January spike. A Management Science journal study terms it the “Fresh Start Effect.” Key dates like New Year’s trigger change. Birthdays or season starts do too. Social pressure amplifies it — yearly self-audits spark vows. Yet the boost fades fast, Ugarte noted. “We’re wired for it culturally.”

Frustration builds when rigid plans crack. “It’s not a battle against yourself,” Ugarte said. “Make it curiosity-driven or fun.” Sara learned this harshly. She once mapped a full-year workout grid: three runs, two strength sessions weekly. Laziness or plans derailed her. More off-days piled up. She quit, vowing to adjust next time — but repeated the pattern.

Experts offer fixes. Ugarte pushes personalized, flexible goals with emotional pull. Progressive steps beat overhauls. López demands specifics and measurables. “Don’t say ‘gym in January.’ Say ‘Mondays, Wednesdays, Fridays at 10 a.m.,'” she advised. Build in slack — aim for 80% success, accept 20% slips. Craft backups for low-energy days to guard the streak.

Short-term wins feed dopamine longer. Small rewards — a post-run coffee, class praise — sustain fire. Overloading invites burnout. “One habit at a time,” López said. Track visibly: apps, calendars, journals.

Sara’s tweak worked. “Minutes running one week, reps the next,” she said. No all-or-nothing trap. Psychologists say this mindset shift turns January sparks into lasting change. February despair? Not inevitable.