Despite their popularity, New Year’s resolutions often come with the stigma of failure. Most people don’t stick to them, or so the general consensus goes. However, research by Martin Oscarsson and his team (2020) sheds light on factors that can influence the success of resolutions—and offers hope for those seeking lasting change.
Their study explored three key questions:
- What types of resolutions do people make when given the freedom to choose?
- Do certain types of resolutions lead to higher success rates?
- Can information and exercises on effective goal setting improve the likelihood of success?
The Study: Who Participated and How
Oscarsson’s team studied 1,066 people from the general public, dividing them into three groups:
- Active control (no support)
- Some support (moderate guidance)
- Extended support (intensive guidance)
What Resolutions Do People Make?
The five most popular types of resolutions were:
- Physical health (33%)
- Weight loss (20%)
- Eating habits (13%)
- Personal growth (9%)
- Mental health and sleep (5%)
What Did They Discover?
At a one-year follow-up, 55% of participants reported feeling successful in maintaining their resolutions, regardless of the type.
Interestingly, the group that received some support was significantly more successful than those who received either no support or extensive support.
Type of Goal Matters: Approach vs. Avoidance
The study found that approach-oriented goals were far more effective than avoidance-oriented goals.
Here’s the difference:
- Avoidance goals:
- “I will not eat any lollies in the new year.”
- “I will not spend so much time lying on the bed.”
- Approach goal:
- “I will eat more fresh food by adding at least one fruit or vegetable to my lunch every workday.”
- “I will walk around the block after dinner at least three times a week—it’s less than a kilometre and do-able.”
Participants with approach-oriented goals reported a success rate of 58.9%, compared to 47.1% for those with avoidance-oriented goals.
The Takeaway: Small Steps Can Lead to Big Changes
Oscarsson’s research offers some good news: New Year’s resolutions can lead to lasting change, even a year later. The key takeaways?
- You don’t need overwhelming support—just a little guidance can significantly boost your chances of success.
- Setting approach-oriented goals rather than avoidance-oriented ones makes a big difference.
It’s important to remember that this was just one study, involving people who were already motivated to make changes. But the findings highlight practical strategies to help you succeed.
If you’re considering a resolution this year and want professional guidance, the Centre for Clinical Psychology in Melbourne can help. Their experienced team can provide tailored psychological support to help you achieve your goals.
📞 Call 03 9077 0122 or book online at ccp.net.au/booking.
A little support could be all you need to make your resolution stick.
