New Year, new resolutions – why swearing off drinking rarely sticks (and what does)

Big New Year’s resolutions often fail not because the goal is wrong, but because the approach is.

Every January, many of us make bold promises to ourselves about alcohol. 'This year I’ll stop drinking. I’ll only drink on special occasions. I’ll do Dry January and keep it going.'

And yet, by now, a lot of people are already feeling disappointed. The resolve has slipped, old habits have crept back in, or the goal feels exhausting to maintain. If this sounds familiar, it doesn’t mean you’re weak or lacking willpower. It means you’re human.

Big New Year’s resolutions often fail not because the goal is wrong, but because the approach is.

Why big resolutions usually don’t work

Research consistently shows that most New Year’s resolutions don’t last. Large-scale studies suggest that around 80% of resolutions are abandoned by February, and that fewer than 10–15% of people report maintaining their resolutions for a full year. Depending on the study, around 80% of resolutions have failed by February, and only a small minority of people (often cited at around 10%) report sticking to them long term. Alcohol-related resolutions are particularly vulnerable because drinking is deeply embedded in routines, social life, stress relief, and identity.

There are a few key reasons why all‑or‑nothing resolutions tend to collapse:

• They rely on motivation alone. Motivation is emotional and temporary. It naturally fluctuates, especially when life gets stressful.

• They ignore habit science. Drinking is often an automatic behaviour triggered by cues like time of day, emotions, or social settings. Willpower doesn’t override habits very well.

• They’re too vague or too rigid. 'I’ll never drink again', or 'I’ll be better this year', offers no roadmap for what to do when cravings hit or plans change.

• They create a failure mindset. One slip can quickly turn into, 'I’ve blown it, so I may as well give up'.

When people frame change as a single dramatic decision, they miss the reality that lasting behaviour change is built through repetition, environment and support.

What actually supports lasting behaviour change

Change happens through many small decisions made over time, not one grand declaration.

Decades of behavioural science show that sustainable change looks much quieter and less dramatic than a New Year’s resolution. What works is not intensity, but consistency.

Some evidence‑based principles that matter:

• Small, specific changes. Research on habit formation suggests that small behaviours repeated consistently are far more likely to stick than ambitious overhauls.

• Focus on identity, not just rules. People maintain change more easily when they see themselves differently (for example, 'I’m someone who looks after my health') rather than just following restrictions.

• Planning for high‑risk moments. Anticipating triggers and deciding in advance how you’ll respond reduces reliance on willpower.

• Self compassion. Studies show that people who respond to lapses with kindness and curiosity, rather than shame, are more likely to get back on track.

• Support and accountability. Behaviour change improves significantly when people are supported by another human who helps them reflect, adjust, and stay connected to their values.

  
  

This is why long‑term plans grounded in real life tend to succeed where January promises fail. Change happens through many small decisions made over time, not one grand declaration.

How coaching and positive psychology help change stick

Coaching works with your strengths, values and lived experience.

Health coaching, especially when informed by positive psychology, is uniquely suited to supporting alcohol behaviour change. Rather than focusing on what’s “wrong” with you, it works with your strengths, values and lived experience.

Positive psychology is grounded in scientific research on what helps humans thrive. In the context of drinking, this means:

• Clarifying your “why”. Coaching helps people connect change to what genuinely matters to them, such as health, relationships, energy, or self‑respect.

• Building skills, not just control. Instead of white‑knuckling through urges, clients learn practical tools for managing stress, emotions, and social pressure.

• Shifting beliefs. Many people hold unhelpful beliefs like, 'I need alcohol to relax or this is just who I am'. Coaching helps challenge and reframe these narratives.

• Creating realistic experiments. Rather than permanent rules, coaching often uses short, intentional trials that build confidence and insight.

• Tracking progress in meaningful ways. Success is measured not just by days without alcohol, but by improved sleep, mood, self‑trust and wellbeing.

  
  

Studies on behaviour change consistently show that people are more likely to succeed when they feel autonomous, supported, and competent. Coaching directly supports all three.

A gentler, more effective way forward

If your New Year’s resolution around drinking is wobbling right now, that doesn’t mean it’s over. It may simply be time to shift the approach.

Instead of asking, 'Why can’t I stick to this?', try asking:

• 'What small change could I make this week that supports my health?

• What usually triggers me to drink, and what could help in that moment?

• Who could support me without judgement?'

  
  

Lasting change doesn’t come from pressure or perfection. It comes from clarity, practice, and support over time.

At Good Health Coach, I work with people who are tired of starting again every January. Back before I was coaching – when I was in active alcohol addiction – my resolutions had failed within days, or weeks, and sometimes hours of me swearing off. Read more of my story here.

Sober coaching offers a steady, evidence‑based way to change your relationship with alcohol in a way that fits your life, not fights it.

If you’re ready to move beyond resolutions and towards real, sustainable change, support can make all the difference.

If you’d like to explore this in a supportive, judgement-free space, you’re welcome to book a free clarity call with me here.

Further reading and evidence base

These findings consistently show that sustainable change is built through small, repeated actions, supportive environments, and compassionate accountability rather than willpower alone.

• Norcross, J. C., & Vangarelli, D. J. (1989). The resolution solution: Longitudinal examination of New Year’s change attempts. Journal of Substance Abuse.

• Norcross, J. C., et al. (2002). Self-change attempts in health behavior. American Journal of Preventive Medicine.

• Wood, W., & Neal, D. T. (2007). A new look at habits and the habit–goal interface. Psychological Review.

• Lally, P., et al. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology.

• Baumeister, R. F., et al. (1998). Ego depletion: Is the active self a limited resource? Journal of Personality and Social Psychology.

• Ryan, R. M., & Deci, E. L. (2000). Intrinsic and extrinsic motivations: Classic definitions and new directions. Contemporary Educational Psychology.

• Seligman, M. E. P. (2011). Flourish: A visionary new understanding of happiness and wellbeing.