Research: It's Healthy to Quit Goals That Don't Fit

Almost a month into 2026, many New Year's resolutions are already falling apart, but researchers say that might not be a bad thing.

Dr. Hugh Riddell from Curtin University led a team that analyzed 235 studies on how people adjust life goals when facing obstacles. What they found challenges the "never give up" mentality we hear so often.

"Sticking with impossible goals can take a real toll," Dr. Riddell says. Previous research shows unrealistic targets lead to higher stress, poorer wellbeing, and even physical illness.

But here's the hopeful part: letting go and setting new goals was found to restore purpose and wellbeing. The research revealed no one-size-fits-all approach works because personality traits, coping styles, social support, and life circumstances all play a role in whether a goal is achievable.

Melbourne psychologist Anushka Phal says a healthy goal "should expand your life, not shrink it." When pursuing a goal consistently disconnects someone from relationships, rest, creativity, or joy, something needs to shift.

Life coach Megan Luscombe sees this pattern in her clients. "When the pursuit of a goal starts eroding the life they're supposedly building, that's when we stop and reassess what's actually driving them," she says.

Dr. Phal points out that many people, especially from migrant or collectivist backgrounds, carry goals shaped by family hopes rather than personal dreams. "When a dream begins to feel like an emotional debt rather than a source of joy, it is worth pausing to ask, 'Is this goal truly mine?'" she says.

Why This Inspires

The research team's message goes against the hustle culture that celebrates grinding through pain. Dr. Riddell emphasizes that adjustment doesn't mean total abandonment—maybe you can't become a professional athlete, but you could coach your local sports club or join a community team.

Being consistent with manageable day-to-day steps matters more than huge leaps of progress. And if something isn't working, simply asking "What can I do differently?" opens the door to new possibilities.

Dr. Phal frames it beautifully: letting go of a goal is "not a sign of failure or lack of discipline, it is often an act of emotional maturity." Many people hold themselves to dreams created by an earlier version of who they were.

Growth requires flexibility, and it's both normal and healthy to update goals as we update our identity. Sometimes the bravest thing you can do is choose a version of your dream that fits the season of life you're actually in.