Now isn’t the best time for new year’s resolutions….and why spring might be a smarter season for change

For many of us, January is synonymous with “a new start” and ambitious life overhauls — from strict diets and gym bootcamps to quitting bad habits overnight. But while the cultural pull of the New Year is strong, science and behaviour research tell us that January isn’t always the ideal season to start big lifestyle changes. Cold weather, limited daylight, and the way our motivation naturally ebbs and flows with the seasons can make the early part of the year an uphill battle.

📉 The High Failure Rate of New Year Resolutions

Let’s start with the numbers.

• Traditional resolutions often fail quickly. Surveys show that only a small percentage of people maintain their resolutions long-term — results like only ~8% sticking with them for a full year are commonly cited. Forbes

• Studies also show that many resolutions are abandoned within just weeks or a month of January starting. The Scottish Sun

• Part of the problem? Most resolutions are outcome-focused (e.g., “lose weight” or “run more”) rather than behavior-focused, meaning they lack specific, sustainable habit change goals. Research highlights that goals without a behavior plan are much harder to execute long-term. Forbes

In short, January’s optimism often doesn’t translate into long-lasting action.

🌦️ Seasonal Effects on Motivation & Behaviour

Habits aren’t just psychological — they respond to environmental and physiological cues too.

❄️ 1. Winter Weather Affects Activity Levels

Research consistently finds that physical activity tends to drop in winter:

• Objective activity measures show that people are less physically active in winter compared to spring and summer. MDPI

• Children and adults alike show lower moderate-to-vigorous activity and more sedentary behavior in the colder months. PubMed

• Light-intensity activity (such as walking outside) is significantly lower in winter. PubMed

Cold, shorter days and fewer daylight hours mean that even motivated people have more barriers to making lifestyle changes. Short days and chilly temperatures can reduce energy and limit opportunities for outdoor activity.

🧠 2. Mood & Emotional Wellbeing Vary by Season

Winter weather isn’t just physically challenging — it also affects mood:

• Scientific work on seasonal mood variation shows that weather and daylight changes influence depression and emotional wellbeing. arXiv

• Other studies link winter conditions to worse psychological health and mood. PubMed

Lower mood and energy — common during the colder months — make forming new routines and sustaining motivation even harder.

🌸 Why Spring Offers a Better Environment for Change

By contrast, spring naturally supports healthy habit formation.

☀️ 1. More Daylight & Better Mood

Longer days in spring mean more sunlight, which boosts vitamin D and helps regulate circadian rhythms — both key for energy and mood. These factors improve overall motivation and reduce barriers to lifestyle changes.

🏃‍♂️ 2. Higher Baseline Activity Levels

Studies repeatedly show that physical activity is higher in spring and summer than in winter:

• People take more steps, engage in more outdoor movement, and spend less time sedentary in warmer months. MDPI

When the weather cooperates, it’s simply easier to incorporate exercise and healthy routines into daily life.

🌱 3. Growth & Renewal Fit Behavioural Change

Spring isn’t just brighter physically — it also aligns with our psychological inclinations toward renewal and growth. Some behavioural health experts refer to this as the “April Theory”: setting goals when the environment and biological rhythms are more conducive to success. Verywell Health

📌 Putting It All Together: Better Timing = Better Success

Here’s the bottom line:

• January’s cold and low light can sap energy and motivation.

• Many New Year resolutions fail not because you lack willpower, but because the timing doesn’t match the environment your body and mind are primed for.

• Spring’s warmer weather, longer days, and higher natural activity levels create a more supportive backdrop for habit change.

This doesn’t mean you can’t start now — but waiting a few months until spring might dramatically increase your chances of lasting success.

💡 Tips for Now vs Later

If you must start now:

Consider enlisting professional help, perhaps in the form of a dietician or personal trainer. These professionals will guide to you through the most efficient ways to succeed and help sustain your motivation.

• Focus on mini habits instead of big goals (e.g., 5 minutes of movement per day).

• Build tiny, repeatable routines that don’t rely on motivation alone.

If you can wait for spring:

• Use winter to plan and prepare — identify the behaviors you want to adopt, resources you need, and obstacles you expect.

• Build a gradual routine now that will scale naturally once conditions improve.

🔍 References & Resources

• The Seasonal Periodicity of Healthy Contemplations shows how thinking about exercise and weight loss shifts with the seasons. PubMed

• MDPI review highlights higher physical activity in spring/summer vs winter. MDPI

• Studies confirm lower activity and more sedentary behaviour in winter. PubMed+1

• Longitudinal research links seasonal changes to mood and behavior. arXiv

• “April Theory” and expert commentary explore why spring may be better for goals. Verywell Health