5 Personality Traits That Predict Giving Up New Year's Resolutions Early

THESE five personality traits make it more likely that you will quit your New Year’s resolutions before the end of January. Blue Monday, known as the most depressing day of the year, falls on January 19 this year. It is always the third Monday of January and is considered the worst day for your mood thanks to cold weather, short days, financial struggles, and general post-holiday blues. US-based physician and Bespoke Concierge MD CEO Dr Zaid Fadul has told The U.S. Sun what personality traits mean most people give up their goals for the new year within the first three weeks. Around 88% of people fail at their New Year’s resolutions before the end of the month, according to a report from Baylor College of Medicine. The second Friday in January has even gained the nickname “Quitter’s Day” as a result. So, for those wanting to be part of the minority and achieve their 2026 goals, Dr Fadul has key advice about what makes you more likely to give up and how to fight it. For many, it will involve a shift in how you think about your resolutions. Black-and-white thinking The first personality trait that makes you more likely to give up, is by falling into what Dr Fadul calls the “all or nothing trap” with black-and-white thinking. If the following sounds familiar, you have fallen into the trap. You miss one workout and think, ‘Well, I ruined the whole week. Might as well quit’. “This black-and-white thinking turns tiny slip-ups into total failures,” Fadul warns. “Your brain learns: if you can’t be perfect, why try at all?” “Try this instead: Think in shades of gray. Missing one day doesn’t erase the three days you did show up,” he said. “Aim for ‘good enough’—like hitting your goal 5 out of 7 days. That’s success, not failure.” Big on willpower The second personality trait that makes you likely to give up is by “betting everything on willpower,” Fadul says. “Willpower is like a phone battery—it drains throughout the day. “By evening (after work, decisions, and stress) your “battery” is dead. That’s when you skip the gym and order takeout. “Relying on willpower alone ignores how your brain actually works: it craves habits and shortcuts, not constant self-control.” Instead, the former U.S. Air Force flight surgeon who has helped active-duty service members deal with mental health struggles recommend building a system that runs on autopilot. “Lay out your workout clothes the night before. Keep a water bottle on your desk,” he recommends. “Pair new habits with old ones: ‘After I pour my morning coffee, I’ll take my vitamins.’ “Make the right choice the easy choice. Systems beat willpower every time.” Overachiever If you are a chronic overachiever or someone who is burning themselves out with work, you are more likely to give up any new goals you set yourself. By consistently pushing yourself but running on an empty tank, you are ensuring your body continually pumps out the stress or alert hormone cortisol, Dr Fadul says. The result is being constantly stressed and anxious with poor sleep patterns and a feeling of fatigue even after rest. “January stress (bills, work deadlines, family demands) creates a constant cortisol drip that wears you down,” he says. To fight this issue, schedule in a 15 minute slot each day for real rest. “Set a timer, close your eyes, and breathe slowly for four counts in, six counts out. Go outside for a short walk. Stretch,” Dr Fadul suggests. “These small breaks lower cortisol and recharge your system. Think of it as maintenance for your mental engine.” Feeding inner voice By giving too much attention to the critical voice inside your head that Fadul calls your “inner bully” you are setting yourself up to quit your goals. “That voice saying ‘I’m such a failure’ or ‘I’ll never get this right’ isn’t harmless—it’s poison,” the doctor warns. “Constant self-criticism drains your energy, spikes anxiety, and convinces you to quit before you start. When you believe you’re incapable, you stop trying.” If you want a real shot at achieving your goals, you have to be kind to yourself and “talk to yourself like a friend.” “Replace ‘I’m so lazy’ with ‘I’m tired today—what do I need?’ Keep a simple journal: each night, write down three things you did well, no matter how small. This trains your brain to notice wins instead of only flaws.” Perfectionist The final personality trait that will negatively affect your goals is if you are a perfectionist. By going all out and trying to rewrite your whole lifestyle from January 1 and trying to improve every aspect of your life at once, you are destined to fail, Dr Fadul says. “You vow to work out daily, eat perfectly, save money, learn Spanish, and organize your entire house—all starting January 1st. Your brain can’t handle that many changes at once,” he told The U.S. Sun. “Each new habit competes for attention and energy. When life gets busy (and it always does), everything collapses. “Try this instead: Pick ONE goal that matters most. Ask yourself: ‘If I could only change one thing this month, what would make the biggest difference?’ Focus there. “Once that habit feels automatic (usually after 4-6 weeks), add another. It’s better to nail one goal than abandon ten.”