Each year, as the clock strikes midnight on December 31st, people worldwide make New Year’s resolutions with the hope of improving their lives in the year ahead. These resolutions often include goals like losing weight, quitting smoking, saving money, or traveling more. While setting New Year’s resolutions is a popular tradition, it’s worth considering how effective they really are from a psychological perspective. This blog will dive into the science behind New Year’s resolutions and offer tips on how to make them more successful.
Understanding New Year’s Resolutions
New Year’s resolutions are essentially personal goals for the year ahead, typically focused on self-improvement and making positive changes in one’s life. However, studies show that many people find it difficult to stick to their resolutions after the first few weeks of January. A study published in the Journal of Clinical Psychology (Norcross et al., 2002) found that only around 46% of individuals who set New Year’s resolutions actually succeed in reaching their goals.
Why Do Resolutions Often Fail?
The high rate of failure associated with New Year’s resolutions may be attributable to multiple factors:
- Lack of Specificity: Many resolutions are imprecise, such as aiming to “get healthy” or “spend more time with family.” A lack of actionable steps make it difficult to measure progress, preventing a continuation of motivation.
- Unrealistic Expectations: Setting excessively-ambitious goals can set individuals up for failure. For instance, aiming to lose 25 kilograms in a month is both unhealthy and unlikely.
- Lack of Accountability: Many people choose to keep their resolutions to themselves, which makes it easier to give up on them when challenges arise. Sharing your resolutions with someone who can hold you accountable greatly improves your chances of success.
- Lack of Planning: Without a plan, or an outline of specific strategies that will help you achieve your resolution, you can find aimless efforts and frustration.
Making New Year’s Resolutions More Effective
Although New Year’s resolutions are often short-lived, they can be successful with a thoughtful approach. Here are some tips to boost your chances of success:
- Set Specific Goals: Make your resolutions as specific as possible. Instead of “exercise more,” try “go to the gym three times a week”. The goals you make should be consistent with not only your life, but with your values too.
- Break It Down: Divide your goals into smaller, more feasible steps. This makes progress with your goals feel less overwhelming, and more achievable
- Track Your Progress: Keeping a journal, or using an app to regularly monitor your progress will guide you in staging on track, and motivate you to achieve your resolutions.
- Seek Support: Through sharing your resolutions with loved ones, you can gain support and encouragement. Something else to consider is joining a support group, or seeking guidance from a professional.
- Be Flexible: The unpredictability of life is bound to cause setbacks. Don’t be too hard on yourself if you slip up; instead, adjust your plan, practice self-compassion, and keep moving forward.
- Be Ready to Change: Research completed by John Norcross and colleagues (2002) reported that people who successfully fulfilled their New Years resolutions reported significantly more confidence and readiness to change than unsuccessful New Year’s resolvers.
Conclusion
The statistics on new years resolution success may seem discouraging, but understanding the psychology behind goal-setting can empower you to make more achievable and meaningful resolutions. New Year’s resolutions can be effective tools for personal growth and positive change when approached with intention, strategy and readiness.
If you find yourself struggling with your resolutions and would like the support of a psychologist, reach out to the Centre for Clinical Psychology in Melbourne. Our team can help you achieve your goals. You can book an appointment by phone at 03 9077 0122 or online at https://ccp.net.au/booking/.
Reference:
Norcross, J. C., Mrykalo, M. S., & Blagys, M. D. (2002). Auld Lang Syne: Success Predictors, Change Processes, and Self-Reported Outcomes of New Year’s Resolvers and Nonresolvers. Journal of Clinical Psychology, 58(4), 397. https://doi.org/10.1002/jclp.1151
