What's the Hype? Analysing the Effectiveness of New Year’s Resolutions
Written by Kelsey Woods
The Psychology Behind New Year’s Resolutions
As the clock strikes midnight on January 1st, millions of people around the globe commit to New Year’s resolutions. From weight loss and fitness to financial planning and mental health improvements, these goals often reflect our aspirations for a better life. However, despite the initial enthusiasm, research suggests that long-term success rates are alarmingly low—only 19% of people maintain their resolutions for two years. This prompts us to question: How effective are New Year’s resolutions, and what can be done to improve their outcomes?
New Year’s resolutions are deeply rooted in the “fresh start effect,” a psychological phenomenon that boosts motivation around time-based milestones. These moments, such as New Year’s Day, provide a symbolic clean slate that separates past failures from future possibilities. While this fresh start effect is a powerful motivator, it can lead to overly ambitious goals that underestimate the obstacles and fluctuations inherent in behavior change.
Progress is rarely linear, and realistic goal setting is crucial. Acknowledging setbacks as part of the journey can prevent disillusionment and promote sustainable growth.
Why Resolutions Fail
The reasons behind the low success rate of New Year’s resolutions often boil down to unrealistic expectations, lack of planning, and extrinsic motivations. Many people set goals based on societal pressures rather than intrinsic desires. For example, committing to exercise because of media-driven beauty standards is less likely to succeed than doing so out of a personal desire to improve health and well-being. Intrinsically motivated goals have been consistently shown to be more sustainable and fulfilling.
Strategies for Success
To enhance the effectiveness of New Year’s resolutions, adopting evidence-based strategies is essential. Here are some approaches:
1. Set SMART Goals
The SMART framework (Specific, Measurable, Achievable, Relevant, and Time-bound) helps translate broad aspirations into actionable objectives. For instance, instead of saying, “I want to exercise more,” a SMART goal would be, “I will attend a 30-minute yoga class three times a week for the next three months.” This structure provides clarity and a mechanism to track progress.
2. Focus on Approach-Oriented Goals
Studies indicate that approach-oriented goals (pursuing a positive outcome) are more effective than avoidance-oriented goals (avoiding a negative outcome).
For example, “I want to cook nutritious meals” is more motivating than “I want to stop eating junk food.”
3. Prioritise Learning Goals
Goals that emphasize skill mastery over performance outcomes can foster resilience and self-confidence. A learning-oriented resolution, such as “I will practice mindfulness techniques to reduce stress,” encourages growth without the pressure of achieving perfection.
4. Create an Action Plan
Having a clear roadmap increases the likelihood of success. An action plan should address the “where,” “how,” and “when” of implementing your goals.
For example, if your goal is to meditate daily, decide whether you’ll meditate in the morning or evening, use an app for guidance, and set up a dedicated space for the practice.
5. Celebrate Small Wins
Building immediate rewards into the process of achieving long-term goals enhances persistence. Celebrate milestones, no matter how small, to maintain motivation and reinforce positive behavior.
6. Anticipate Challenges
Identify potential barriers and plan how to overcome them. For example, if stress triggers unhealthy eating, prepare alternative coping mechanisms, such as journaling or reaching out to a friend.
7. Seek Social Support
Connecting with others can provide accountability and encouragement. Whether it’s a workout buddy, a mentor, or a supportive online community, shared goals can foster commitment and resilience.
Rethinking Resolutions
The traditional approach to New Year’s resolutions often assumes a binary success-or-failure model. However, behavior change is a dynamic and iterative process. Reframing resolutions as flexible goals that can evolve with your circumstances fosters adaptability and long-term success. If a resolution isn’t working, it’s okay to reassess and modify it. Progress is still progress, even if it doesn’t follow the original plan.
Conclusion
New Year’s resolutions hold significant potential as catalysts for positive change, thanks to the fresh start effect. However, their effectiveness depends on realistic goal-setting, intrinsic motivation, and a commitment to the process rather than the outcome. By adopting strategies such as SMART goals, approach-oriented resolutions, and celebrating small successes, individuals can transform fleeting aspirations into meaningful, lasting changes. As we step into the new year, let’s embrace the journey of self-improvement with patience, flexibility, and self-compassion.
Download our SMART goal planning kit HERE if you’re feeling motivated to create a 2025 New Years Resolution. You don’t have to do it alone, reach out to ABCCS for support on achieving your goals, big or small abccsipswich@gmail.com.au or 0416 826 203
Sources:
https://qnlabs.com/blog/new-years-resolution-ideas-tips-for-setting-achievable-goals.html
https://www.ssisa.com/en/ssisa-grit/the-science-behind-exercise-motivation
Marlatt, G. A., & Kaplan, B. E. (1972). Self-Initiated Attempts to Change Behavior: A Study of New Year’s Resolutions. Psychological Reports, 30(1), 123-131. https://doi.org/10.2466/pr0.1972.30.1.123