Traditionally, the arrival of a new year has been a time to look back at the past, and more importantly, to the future. And every year on January 1st, hundreds of millions of vows are pledged to make positive changes such as:

• I will lose 50 pounds this year.

• I will no longer eat fast food.

• I will workout every day.

• I will stop smoking.

• I will stop stressing out so much.

While intentions may be good, research shows that within 6 months the majority of us will have returned back to our less-than-healthy habits.

So, “why bother?” you might ask. Well, over 60 per cent of us will die from illnesses caused or made worse by overeating, lack of exercise or smoking. And some doctors estimate that stress plays a significant role in 90 per cent of all illness. Not to mention how being unhealthy — psychologically and physically — can lead to issues outside of your body: increased risk for depression and anxiety, insomnia, marital strain, reduced productivity, job loss, accidents, financial strain… The list goes on and on.

The good news, though, is that you can make and maintain healthy changes in your life. If you choose to start in the New Year, that is great. Really, though, you can transform yourself anytime, any day, anywhere.

Top 5 pitfalls for change

So why do we have such problems making and sustaining positive changes in our lives? Here are the top 5 reasons we “fail” at New Year’s Resolutions:

Your “BUT” is too big: By this, I mean your obstacles. Or, as some people call them your excuses. Examples include:

• “I want to lose weight BUT I hate to exercise.”

• “I want to eat a healthier diet BUT I am too busy.”

• “I want to quit smoking BUT I have tried before and failed.”

We all have reasons in our mind as to why we “can’t” or don’t follow through with our goal. We convince ourselves that these obstacles are law: they are true, unchangeable and preventing us from transforming our lives.

The thought “If only this were not the case, THEN I would be successful” takes over and often becomes a self-fulfilling prophecy.

Your “Why” is too small: Your reason TO change is not as strong as your “BUT I can’t” justification. If your determination and passion to make the change outweighed the obstacles (no matter how high the obstacle), you could do anything.

Sure, you may want to lose weight so you are healthier. BUT your drive for “Ben & Jerry’s therapy” is a lot stronger. It outweighs your desire to be healthy.

And I am not talking your rational mind, here. Most people can say, rationally, that losing weight when you are overweight is more important that using food as a coping mechanism. The problem is, we often do not think rationally. We think emotionally (e.g., “but it makes me feel better” even when you know that, in the long term, it could cause more problems).