Of course, resolutions are much easier to make than to keep, and by the end of March, many of us have abandoned our resolve and settled back into our old patterns. Part of the problem may be that we do not know how to keep New Year’s resolutions, despite our good intentions.
Why We Make Resolutions
Why do millions of people resolve to change at 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 with willpower, 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:
Losing weight Sticking to a healthier diet Exercising regularly Making better financial choices Quitting smoking Spending more time with family
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. In that study, researchers found that people were more successful at keeping approach-oriented goals (such as changing eating or sleeping habits) rather than avoidance-oriented ones (which are motivated by a desire to avoid something). Even if resolutions don’t always stick, that doesn’t mean that resolutions aren’t worth making. One survey conducted by YouGov found that people who planned to make New Year’s resolutions were more optimistic about the future. 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. 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 a concrete, achievable goal also gives you the opportunity to plan exactly how you are going to accomplish (and stick to) your goal over the course of the year. 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. 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? You can start by writing down your goal, making a list of things you might do to achieve that goal, and noting any obstacles that might stand in your way. By knowing exactly what you want to accomplish and the difficulties you might face, you’ll be better prepared to stick to your resolution and overcome anything that might sidetrack you. While it may seem like a slow start, these small incremental changes make it easier to stick to your new healthy habits and increase the likelihood of long-term success. 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. 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. After dealing with the reality of dragging yourself to the gym at 6 a.m. or gritting your teeth through headaches brought on by nicotine withdrawal, your motivation to keep your New Year’s resolution may start to dwindle. When you face such moments, remind yourself exactly why you are doing this. Think about (or write a list to keep handy) what do you have to gain by achieving your goal. Finding sources of inspiration can keep you going when times get tough. 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. 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. Follow Now: Apple Podcasts / Spotify / Google Podcasts
