Why New Year’s Resolutions Fail (Even for Disciplined People)

Performance chef and hybrid athlete, Dan Churchill, shares how high performers build habits that stick.

Published on Dec 30, 2025 by Jake Heyen

A Quick Note

This article is written by Dan Churchill and was done in a collaboration between Wellworthy and Dan’s publication Legendary. Legendary is a weekly guide to living and performing better — simple, science-backed tips on nutrition, mindset, and recovery.

As part of this collab, Dan created a Legendary Toolkit, a simple PDF that turns the principles in the article below into a framework that you can use throughout the year.

You can download this PDF framework by clicking here.

G’day legend.

I’m writing this as I take off for Patagonia, feeling genuinely excited about what 2026 has in store — not for me, but for you.

As this wraps up our final Legendary newsletter of the year, I don’t want to send you into January fired up with rules, restrictions, or another “new year, new you” plan that burns bright for four weeks and fades just as fast. I’ve done that. It doesn’t work.

What does work is building frameworks — simple systems and identity-based habits that still exist when motivation wears off. Because the years are flying by, and my goal is that you’re reading Legendary one year from now having actually lived out what you set in motion — sustainably.

Alright, espresso-fueled ramble over. Let’s get into it.

Why I Don’t Believe in Resolutions

Every January feels the same. Motivation spikes. Rules tighten. Pressure ramps up.

Most people don’t fail because they lack discipline. They fail because the system collapses. The plan only works in perfect weeks — and life is rarely perfect.

This isn’t anti-ambition. It’s anti-burnout.

1. Identity > Outcomes

What sticks long-term isn’t an outcome, it’s identity.

Outcome goals expire. Lose 10 lbs. Train more. You hit them (or don’t), and then what? Identity-based goals compound. I’m someone who trains. I fuel to feel good. I value sleep.

I’ve got a mate who hasn’t had a drink in years. Sure, waking up with a clear head helps — but the real reason it’s stuck is because it’s part of who he is now. It’s not a goal. It’s his identity.

When you tie change to identity, decision-making gets easier. When you tie it to outcomes, the process usually sucks, and once you hit the goal, direction disappears.

Some of my own identity anchors:

I don’t negotiate sleep
I fuel to feel good tomorrow
I move because I love being active — not because of what it “earns” me

A simple check: after a month, ask a friend how they’d describe you to someone they don’t know. That’s your identity in action.

If a goal doesn’t change how you see yourself, it won’t survive February.

2. Systems > Outcomes

Outcomes are lagging indicators. Systems are what you control.

Most people don’t struggle with taking action — they struggle with sustaining it because the system isn’t built to last.

Classic example: deciding to train early every morning in January, only to realise you’re constantly rushing to work and stressing yourself out. The intention was good. The system wasn’t.

A simple rule I use: if you can’t hit something 95% of the time in a month, it’s not a good system. That’s about 19 out of 20 days. Be realistic.

The same applies to nutrition. If cooking and prepping every meal isn’t realistic, build a system around places you trust to eat, or simple meals you repeat. Friction is what kills consistency, and systems remove friction.

You don’t rise to your goals, you fall to your level of preparation.

3. Discipline Gets Easier When Choices Shrink

Willpower is overrated. Structure wins.

There was a shoe salesman in LA who built a wildly successful business by never showing customers more than two pairs at a time. If they wanted a third, he asked which one went back. Too many options created confusion — and stalled decisions.

January is the same. We try to change everything at once: fitness, food, finances, relationships, skills. Decision fatigue kicks in fast.

Discipline improves when choices decrease.

Some constraints I rely on:

Repeating breakfasts (you know I love my power bowl)
Default grocery lists
Simple training templates
Fewer decisions at the start and end of the day

If you have to decide every day, eventually you’ll decide not to.

Simple Action Plan

Write one identity statement for 2026:

“I am the kind of person who ___.”

Then design one system that supports it this week. Not next month. This week.

Final Thoughts

As this is our last newsletter of the year I want you to know how much I appreciate each and every one of you. Thank you for your support and feedback — it means the world to me. I’m so fired up about the year to come, and wish you all a happy, happy new year.

Stay Legendary,
Dan

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