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Verywell / Joshua Seong
The start of a new year is the perfect time to turn a new page, which is probably why so many people make New Year’s resolutions. The new year often feels like a fresh start and a great opportunity tochange bad habitsandestablish new routinesthat will help you grow psychologically, emotionally, socially, physically, or intellectually.
The End of the Resolution
Why We Make Resolutions
Why do millions of peopleresolve to changeat the beginning of every year? A series of studies into what researchers have dubbed the “fresh start effect” has looked at how temporal landmarks can motivate aspirational behaviors.
The new year feels like a new beginning, which is why so many people often set lofty resolutions during these times. While this practice can sometimes lead people to bite off more than they can chew, going after resolutions can also present great opportunities to overcome struggles withwillpower, determination, and ingenuity.
Perceptions of the success of these resolutions vary. In one study, only around 12% of people who make New Year’s resolutions felt that they were successful in achieving their goals.Some of the most common resolutions include:
While many people feel that they don’t achieve their resolution goals,one study showed that those who set New Year’s resolutions are 10 times more likely to actuallychange their behaviorthan people who don’t make these yearly goals.
So how long do resolutions last? While most surveys suggest that the majority of people don’t stick with their New Year’s resolutions for long, one 2020 study found that 55% of participants considered themselves successful at sustaining resolutions after a year.
So, what can you do to make it more likely that you will keep your next resolution? The following tips may help you beat the odds.
Make Your Health Goals S.M.A.R.T.
Choose a Specific GoalEvery year, millions of adults resolve to “lose weight,” “be more productive,” or “get in shape” during the next year.Instead of selecting such an ambiguous goal, focus on something more concrete that you can realistically set your sights on. In other words, choose a very specific, achievable goal.For example, you might commit to losing 10 pounds, making daily to-do lists, or running a half-marathon. Be sure to make your goal realistic rather than drastic. Choosing aconcrete, achievable goalalso gives you the opportunity to plan exactly how you are going to accomplish (and stick to) your goal over the course of the year.What Is Self-Determination?
Choose a Specific Goal
Every year, millions of adults resolve to “lose weight,” “be more productive,” or “get in shape” during the next year.Instead of selecting such an ambiguous goal, focus on something more concrete that you can realistically set your sights on. In other words, choose a very specific, achievable goal.
For example, you might commit to losing 10 pounds, making daily to-do lists, or running a half-marathon. Be sure to make your goal realistic rather than drastic. Choosing aconcrete, achievable goalalso gives you the opportunity to plan exactly how you are going to accomplish (and stick to) your goal over the course of the year.
What Is Self-Determination?
Limit Your ResolutionsWhile you might have a long list of potential New Year’s resolutions, Richard Wiseman, a professor of psychology at Hertfordshire University, suggests that you pick just one and focus your energies on it rather than spreading yourself too thin among a number of different objectives.Focus on One Goal at a TimeAchieving even one small goal can boost your belief in yourself. For larger goals, consider breaking them apart into manageable chunks to work on one at a time. The American Psychological Association (APA) also suggests focusing on just one behavior at a time is more likely to lead to long-term success.Taking on too much all at once can be daunting. It can be particularly difficult because establishing new behavioral patterns takes time and sustained effort. Focusing on one specific goal makes keeping a resolution much more achievable.Single-Tasking Can Increase Productivity
Limit Your Resolutions
While you might have a long list of potential New Year’s resolutions, Richard Wiseman, a professor of psychology at Hertfordshire University, suggests that you pick just one and focus your energies on it rather than spreading yourself too thin among a number of different objectives.
Focus on One Goal at a TimeAchieving even one small goal can boost your belief in yourself. For larger goals, consider breaking them apart into manageable chunks to work on one at a time. The American Psychological Association (APA) also suggests focusing on just one behavior at a time is more likely to lead to long-term success.
Focus on One Goal at a Time
Achieving even one small goal can boost your belief in yourself. For larger goals, consider breaking them apart into manageable chunks to work on one at a time. The American Psychological Association (APA) also suggests focusing on just one behavior at a time is more likely to lead to long-term success.
Taking on too much all at once can be daunting. It can be particularly difficult because establishing new behavioral patterns takes time and sustained effort. Focusing on one specific goal makes keeping a resolution much more achievable.
Single-Tasking Can Increase Productivity
Put Time Into Planning
Don’t wait until the last minute to choose your goal. Picking wisely and putting in extensive planning are essential parts of achieving any goal. Experts suggest that you brainstorm how you will tackle a major behavior change, including the steps you will take, why you want to do it, and ways you can keep yourself on track.
Make a Detailed PlanCreating a detailed written plan can help you stick to your goal. Why is this stage so critical for success? For one thing, it allows you to consider what tactics you will use when you’re faced with challenges. When things get difficult, what strategies will you use to stay on the path toward making your resolution a reality?
Make a Detailed Plan
Creating a detailed written plan can help you stick to your goal. Why is this stage so critical for success? For one thing, it allows you to consider what tactics you will use when you’re faced with challenges. When things get difficult, what strategies will you use to stay on the path toward making your resolution a reality?
If you start working toward a goal without any type of plan in place, you may quickly find yourself giving up when faced with any sort of obstacle, setback, or resistance. For example, if your goal is to run three times per week, what will you do if you’ve missed four days in a row, and how will you proceed if you need to take time off for an illness or injury?
Tips For Goal Setting
Start With Small Steps
Taking on too much too quickly is a common reason why so many New Year’s resolutions fail. Starting an unsustainably restrictive diet, overdoing it at the gym, or radically altering your normal behavior are surefire ways to derail your plans. Instead, focus on taking tiny steps that will ultimately help you reach your larger goal.
Small Steps Lead to Success
While it may seem like a slow start, these small incremental changes make it easier to stick to yournew healthy habitsand increase the likelihood of long-term success.
Avoid Repeating Past FailuresAnother strategy for keeping your New Year’s resolution is to not make the exact same resolution year after year. “If people think they can do it, they probably can, but if they’ve already tried and failed, their self-belief will be low,” Wiseman explained inan interview withThe Guardian.If you do choose to reach for the same goals you’ve tried for in the past, spend some time evaluating your previous results. Which strategies were the most effective? Which were the least effective? What has prevented you from keeping your resolution in past years?Consider altering your resolution slightly to make it more feasible. By changing your approach, you will be more likely to see real results this year.
Avoid Repeating Past Failures
Another strategy for keeping your New Year’s resolution is to not make the exact same resolution year after year. “If people think they can do it, they probably can, but if they’ve already tried and failed, their self-belief will be low,” Wiseman explained inan interview withThe Guardian.
If you do choose to reach for the same goals you’ve tried for in the past, spend some time evaluating your previous results. Which strategies were the most effective? Which were the least effective? What has prevented you from keeping your resolution in past years?
Consider altering your resolution slightly to make it more feasible. By changing your approach, you will be more likely to see real results this year.
Remember That Change Is a ProcessThose unhealthy or undesired habits that you are trying to change probably took years to develop, so how can you expect to change them in just a matter of days, weeks, or months? Be patient with yourself. Understand that working toward your resolution is a process. Even if you make a misstep or two, you can restart and continue on your journey towards your goal.It may take longer than you would like to achieve your goals,but remember that this is not a race to the finish. Once you have made the commitment to changing a behavior, it may be something that you continue to work on for the rest of your life.How to Achieve Goals
Remember That Change Is a Process
Those unhealthy or undesired habits that you are trying to change probably took years to develop, so how can you expect to change them in just a matter of days, weeks, or months? Be patient with yourself. Understand that working toward your resolution is a process. Even if you make a misstep or two, you can restart and continue on your journey towards your goal.
It may take longer than you would like to achieve your goals,but remember that this is not a race to the finish. Once you have made the commitment to changing a behavior, it may be something that you continue to work on for the rest of your life.
How to Achieve Goals
Get Support
Yes, you’ve probably heard this advice a million times, but that is because the buddy system actually works. Having asolid support systemcan help you stay motivated and accountable. Camaraderie makes sticking to your resolution more fun, too. So, ideally, find a like-minded pal or loved one to join you in your goal.
Renew Your Motivation
During the first days of a New Year’s resolution, you will probably feel confident and highly motivated to reach your goal. Because you haven’t really faced any discomfort or temptation associated with changing your behavior, making this change might seem all too easy.
Keep Working on Your Goals
Keep a Resolution JournalConsider keeping aresolution journal, where you can write about your successes and struggles. Write down the reasonswhyyou are working toward your goal so that you can refer to them during times when you feel uninspired and unmotivated. Think about what is causing you to falter (such as stress from work or home life) and how tocope effectively.
Keep a Resolution Journal
Consider keeping aresolution journal, where you can write about your successes and struggles. Write down the reasonswhyyou are working toward your goal so that you can refer to them during times when you feel uninspired and unmotivated. Think about what is causing you to falter (such as stress from work or home life) and how tocope effectively.
By sticking with it and working on your goal all year long, you can be one of the few able to say that you really did keep your New Year’s resolution—and if you’re writing down your progress and strategies, you’ll have ready proof of your efforts if you’re ever feeling like giving up.
Make Lasting Life Changes
Learn and Adapt
Encountering a setback is one of the most common reasons why people give up on their New Year’s resolutions. If you suddenlyrelapse into a bad habit, don’t view it as a failure. The path toward your goal is not always a straight one, and there will often be challenges along the way. Instead, view relapses as learning opportunities.
If you are keeping a resolution journal, write down important information about when the relapse occurred, what might have triggered it, and what you might do differently next time. By understanding the challenges you face, you will be better prepared to deal with them in the future.
What Is Resilience?
Press Play for Advice On Making ResolutionsThis episode ofThe Verywell Mind Podcastshares how you can make and keep your New Year’s resolutions.
Press Play for Advice On Making Resolutions
This episode ofThe Verywell Mind Podcastshares how you can make and keep your New Year’s resolutions.
A Word From VerywellThe yearly ritual of resolution setting doesn’t have to be an annual disappointment. Sometimes, the difference between success and failure is simply choosing the right goal and the process you use to go about achieving it. Most importantly, remember to be kind and flexible with yourself and to celebrate any and all progress along the way. It’s not just the end goal that matters—it’s the journey along the way.The Psychology Behind Why New Year’s Resolutions Fail
A Word From Verywell
The yearly ritual of resolution setting doesn’t have to be an annual disappointment. Sometimes, the difference between success and failure is simply choosing the right goal and the process you use to go about achieving it. Most importantly, remember to be kind and flexible with yourself and to celebrate any and all progress along the way. It’s not just the end goal that matters—it’s the journey along the way.
The Psychology Behind Why New Year’s Resolutions Fail
9 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Oscarsson M, Carlbring P, Andersson G, Rozental A.A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. Brown JC, ed.PLoS ONE. 2020;15(12):e0234097. doi:10.1371/journal.pone.0234097Dai H, Milkman KL, Riis J.The fresh start effect: Temporal landmarks motivate aspirational behavior.Manag Sci. 2014;60(10):2381-2617. doi:10.1287/mnsc.2014.1901Wiseman R.New Year’s Resolution Project. Quirkology.Norcross JC, Mrykalo MS, Blagys MD.Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of new year’s resolvers and nonresolvers.J Clin Psychol. 2002;58(4);397-405. doi:10.1002/jclp.1151Oscarsson M, Carlbring P, Andersson G, Rozental A.A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals.PLoS One. 2020;15(12):e0234097. doi:10.1371/journal.pone.0234097YouGov America.Americans who plan to make New Year’s resolutions are more optimistic about better things in 2022.Hochli B, Brugger A, Messner C.Making New Year’s resolutions that stick: Exploring how superordinate and subordinate goals motivate goal pursuit.Appl Psychol Health Well-Being.2020;12(1):30-52. doi:10.1111/aphw.12172American Psychological Association.Making your New Year’s resolution stick.Lally P, van Jaarsveld CHM, Potts HWW, Wardle J.How are habits formed: Modelling habit formation in the real world.Eur J Soc Psychol. 2010;40(6):998-1009. doi:10.1002/ejsp.674
9 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Oscarsson M, Carlbring P, Andersson G, Rozental A.A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. Brown JC, ed.PLoS ONE. 2020;15(12):e0234097. doi:10.1371/journal.pone.0234097Dai H, Milkman KL, Riis J.The fresh start effect: Temporal landmarks motivate aspirational behavior.Manag Sci. 2014;60(10):2381-2617. doi:10.1287/mnsc.2014.1901Wiseman R.New Year’s Resolution Project. Quirkology.Norcross JC, Mrykalo MS, Blagys MD.Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of new year’s resolvers and nonresolvers.J Clin Psychol. 2002;58(4);397-405. doi:10.1002/jclp.1151Oscarsson M, Carlbring P, Andersson G, Rozental A.A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals.PLoS One. 2020;15(12):e0234097. doi:10.1371/journal.pone.0234097YouGov America.Americans who plan to make New Year’s resolutions are more optimistic about better things in 2022.Hochli B, Brugger A, Messner C.Making New Year’s resolutions that stick: Exploring how superordinate and subordinate goals motivate goal pursuit.Appl Psychol Health Well-Being.2020;12(1):30-52. doi:10.1111/aphw.12172American Psychological Association.Making your New Year’s resolution stick.Lally P, van Jaarsveld CHM, Potts HWW, Wardle J.How are habits formed: Modelling habit formation in the real world.Eur J Soc Psychol. 2010;40(6):998-1009. doi:10.1002/ejsp.674
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Oscarsson M, Carlbring P, Andersson G, Rozental A.A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. Brown JC, ed.PLoS ONE. 2020;15(12):e0234097. doi:10.1371/journal.pone.0234097Dai H, Milkman KL, Riis J.The fresh start effect: Temporal landmarks motivate aspirational behavior.Manag Sci. 2014;60(10):2381-2617. doi:10.1287/mnsc.2014.1901Wiseman R.New Year’s Resolution Project. Quirkology.Norcross JC, Mrykalo MS, Blagys MD.Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of new year’s resolvers and nonresolvers.J Clin Psychol. 2002;58(4);397-405. doi:10.1002/jclp.1151Oscarsson M, Carlbring P, Andersson G, Rozental A.A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals.PLoS One. 2020;15(12):e0234097. doi:10.1371/journal.pone.0234097YouGov America.Americans who plan to make New Year’s resolutions are more optimistic about better things in 2022.Hochli B, Brugger A, Messner C.Making New Year’s resolutions that stick: Exploring how superordinate and subordinate goals motivate goal pursuit.Appl Psychol Health Well-Being.2020;12(1):30-52. doi:10.1111/aphw.12172American Psychological Association.Making your New Year’s resolution stick.Lally P, van Jaarsveld CHM, Potts HWW, Wardle J.How are habits formed: Modelling habit formation in the real world.Eur J Soc Psychol. 2010;40(6):998-1009. doi:10.1002/ejsp.674
Oscarsson M, Carlbring P, Andersson G, Rozental A.A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. Brown JC, ed.PLoS ONE. 2020;15(12):e0234097. doi:10.1371/journal.pone.0234097
Dai H, Milkman KL, Riis J.The fresh start effect: Temporal landmarks motivate aspirational behavior.Manag Sci. 2014;60(10):2381-2617. doi:10.1287/mnsc.2014.1901
Wiseman R.New Year’s Resolution Project. Quirkology.
Norcross JC, Mrykalo MS, Blagys MD.Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of new year’s resolvers and nonresolvers.J Clin Psychol. 2002;58(4);397-405. doi:10.1002/jclp.1151
Oscarsson M, Carlbring P, Andersson G, Rozental A.A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals.PLoS One. 2020;15(12):e0234097. doi:10.1371/journal.pone.0234097
YouGov America.Americans who plan to make New Year’s resolutions are more optimistic about better things in 2022.
Hochli B, Brugger A, Messner C.Making New Year’s resolutions that stick: Exploring how superordinate and subordinate goals motivate goal pursuit.Appl Psychol Health Well-Being.2020;12(1):30-52. doi:10.1111/aphw.12172
American Psychological Association.Making your New Year’s resolution stick.
Lally P, van Jaarsveld CHM, Potts HWW, Wardle J.How are habits formed: Modelling habit formation in the real world.Eur J Soc Psychol. 2010;40(6):998-1009. doi:10.1002/ejsp.674
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