Every year, millions of people set goals, but research shows that 91% of them fail. If you want to be part of the 9% who actually succeed, you need a different approach.
In this post, we’ll cover the three main reasons why people fail to achieve their goals – and the solutions to overcome them.
Why SMART Goals Don’t Always Work
Have you ever set a SMART goal? Did it help you achieve your goal? If not, you’re not alone.
I used to keep a notebook where I wrote down my New Year’s goals every year. Looking back, I realized I had written the same goals for seven years – and made little progress on most of them.
I even followed the SMART goal framework:
- Specific – Clear on what needs to be done
- Measurable – How you will know you have achieved it
- Achievable – Realistic and possible
- Relevant – Aligns with your values and long-term goals
- Time-bound – A clear start and end date
For example, I wrote,
“I will run a 5K race on 12 June.”
It checked all the SMART goal boxes, but it didn’t actually help me get there.
What Works Better? Systems Over Goals
James Clear, in Atomic Habits (Amazon link) emphasizes that systems—daily habits and routines – are more effective than one-time goals.
A better version of my running goal would be:
“Train for the 12th June 5K by running every Monday, Thursday, and Saturday using the Couch to 5K app.”
Here are more examples of system-based goals:
- Play bass at my monthly music meetups → Practice two songs every Monday from 7-8 PM.
- Reconnect with old friends → Arrange a weekly catch-up call every Wednesday evening.
These shift the focus to continuous improvement, giving you small dopamine hits every time you follow through. Over time, this reinforces the habit, making success more likely.
How to Stay Motivated When You Don’t Feel Like It
Scheduling habits is great in theory – but what happens when it’s time to run, and it’s pouring rain outside?
Here’s how to overcome the motivation gap.
Use Temptation Bundling
Behavioral economics shows that we’re wired to choose instant rewards over long-term benefits. Hack this by pairing your habit with something enjoyable. For example, only listen to your favorite podcast while running.
Find Accountability
Join a running group or commit to a partner. If you don’t show up, you’re letting them down too, not just yourself.
Make It Part of Your Identity
Charles Duhigg, in The Power of Habit, (Amazon link) explains that when a habit is part of who you are, it becomes automatic. Instead of saying “I want to train for a 5K,” say “I am a runner.” Runners run, even in the rain.
Reframe Your Mindset
Instead of saying “I have to run,” try “I get to run.” Shifting to gratitude makes you feel more empowered and motivated.
Why Rigid Goals Set You Up for Failure
Research shows that overly rigid goals can backfire. Have you ever been so fixated on a goal that nothing else mattered? If life threw obstacles in your way, you probably had to dig deep to accomplish it – or you gave up entirely. This can lead to burnout, frustration, and demotivation.
Here’s how to make your goals more adaptable:
Use the WOOP Method
In her book, Rethinking Positive Thinking, Gabriele Oettingen (Amazon link) shares the science-based WOOP framework.
Wish
What do you want?
Outcome
What’s the best possible result?
Obstacle
What might get in your way?
Plan
What will you do when obstacles arise? Plan solutions to them in advance.
“I will run a 5K on 12 June. I will train by running three times a week using the Couch to 5K app. If it’s raining, I’ll do a 30-minute cardio workout from my saved YouTube playlist.”
Revisit and Adjust Your Goals Regularly
Instead of setting goals in January and forgetting them, check in monthly or quarterly.
- Adjust goals based on progress (e.g., running 3x a week feels unsustainable, so reduce it to 2x).
- Remove goals that no longer align with your values.
- Replace old goals with new priorities.
Last year, I set goals to grow a music-related YouTube channel. Six months in, I realized I wanted to focus on a different topic – so I started this channel instead. Regularly reviewing my goals helped me pivot without guilt.
Rigid goals set you up for failure. Systems, flexibility, and identity-based habits set you up for success.
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