Letitia Williams » Why Most People Quit Their Goals – And How to Stay on Track for the Long Haul

Which of these two categories do you fall into right now? Are you actively working on your goals, or have you already abandoned them? If you’re in the first group—amazing! You’re clearly doing something right (perhaps you’ve been listening to me for a while—hehe). But if you’ve fallen off track, this post is for you.

Dr. Michelle Rozen conducted research with 1,000 participants who set goals in January. By June, only 6% were still committed. That means 94% gave up.

I’ve been there myself—many times—but I’m actively learning from my mistakes and working on improving in this area. Today, I’m sharing insights that have helped me stay committed, no matter how tough it gets. Because nothing beats that feeling of accomplishment when you finally achieve something that once felt so far out of reach.

The Power of Setting Goals

The mere fact that you’ve set a goal is already something to be proud of. It means you’re not just passively waiting for life to happen to you—you’re taking charge. That desire to create change is a sign of empowerment. You already have the will to achieve your goals, but maybe you’re missing the right strategy. That’s where I can help.

But first, let’s explore why so many people struggle to stay on track.

The Real Reasons People Struggle to Stay Committed to Their Goals

Mindset Matters – If you see your goal as just another item on your never-ending to-do list, your motivation will dwindle. But if you reframe it as an act of self-care—an investment in yourself—you’ll be more likely to follow through.
Lack of Purpose – If your goal isn’t tied to a greater vision for your life, it’s easy to lose interest. When you don’t see how it fits into the bigger picture, it becomes less meaningful.
Unclear Goals – Vague goals are hard to measure, making it difficult to track progress or feel a sense of achievement.
Lack of Excitement – If the thought of achieving your goal doesn’t energise you more than the effort required to reach it, you may not be pursuing something that truly aligns with your desires.
Weak Habits & Systems – Goals require consistent action. Without well-structured habits and systems in place, it’s easy to fall off track.
Failure to Anticipate Obstacles – If you don’t identify potential roadblocks, you won’t have a plan for overcoming them.
No Reflection & Evaluation – Without regularly assessing your progress, it’s hard to stay motivated and make necessary adjustments.

Why Goal-Setting and Follow-Through Are Good for You

Beyond achieving what you set out to do, every small action toward your goals strengthens your identity. Who you believe yourself to be plays a huge role in your ability to succeed.

Identity Reinforcement – If you value health and well-being, consistently prioritising those areas reinforces that identity, making it easier to stay committed.
Increased Self-Belief – Each time you follow through, you strengthen your self-efficacy—the belief in your ability to succeed. This fuels motivation, builds confidence, and sets you up for greater success.
Breaking the Cycle of Self-Doubt – When you don’t follow through, it can create a harmful cycle of low self-belief. But by making small, consistent changes, you prove to yourself that you’re capable.

How to Stay Consistent

Be Specific – What exactly do you want to achieve, and why does it matter? For example, if your goal is to be healthier, define what that means for you and what’s at stake if you don’t achieve it.
Measure Progress – Clarity is key. What does success look like? How will you know when you’ve achieved it?
Choose Goals That Excite You – If your goal doesn’t inspire you, it’s easy to abandon it. Ensure it aligns with your values and personal desires.
Have a Compelling Vision – A strong vision eliminates the need for willpower because you’re driven by something bigger than the goal itself.
Create a System That Works – Success isn’t about motivation alone—it’s about habits. Identify the daily actions that will move you forward and stick to them.

Focus on Small, Sustainable Steps

Start Small – If you haven’t exercised in years, don’t start with an intense one-hour workout. Try two minutes of movement first.
Make It Easy – If your goal is to run, start by walking for two minutes. Keep it so simple that you can’t fail.
Prioritise Convenience – If something feels inconvenient, you’re less likely to do it. Choose a gym close to work or exercise at home if that’s easier.
Stack Your Habits – Link new habits to existing ones. For example, if you want to exercise daily, do it right before your shower—so it becomes a natural part of your routine.
Use Temptation Bundling – Pair what you need to do with something you enjoy. If you’d rather watch TV than work out, tell yourself, “First do what you need to do, then you get to do what you want.”
Reward Yourself – Celebrate small wins. Treat yourself to something enjoyable when you follow through on your commitments.
Track Your Progress – Regularly evaluate how often you’re following through. This will help you identify patterns, problem-solve, and refine your approach.

Give Yourself Grace

Consistency is key, but life happens. If you slip up, that’s okay. What matters most is that you get back on track. Don’t give up on yourself or what you know is best for you. The effort is always worth it.

Need Support to Achieve Your Goals?

Coaching can help—especially if you need accountability or struggle to navigate challenges on your own. You don’t have to figure it all out alone. With the right support, you’ll go further than you ever could on your own. I’ll be happy to help - book your Complimentary Coaching Session today.

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