PSYCHOLOGY OF NEW YEARS'S RESOLUTIONS

When the clock strikes midnight on New Year's Eve, millions of people around the world follow a tradition as old as time itself - their New Year's resolution.

Whether it's losing weight, taking up a new hobby, or pursuing a long-desired promotion, the allure of a fresh start is irresistible.

Why do we feel compelled to set New Year's resolutions?

What is it about January 1 that gives us the motivation to change?

Research shows that we are more likely to tackle new goals when a significant milestone, such as the beginning of a new week, month, or year, passes because of the "fresh start effect". Just as physical landmarks mark distances along a road, culturally significant dates such as the changing of the seasons mark the passage of time. These moments serve as mental periods of reckoning, encouraging us to look at our lives.

New Year's resolutions are a common way to set goals. However, they have become the subject of many jokes. Gym-rats often complain about the influx of 'resolutioners' in January, who then gradually disappear as the year progresses.

At the same time, Google searches for diets, gym memberships, and goal-setting increase at the start of a new year. Reflecting on a less-than-ideal previous year, many of us strive to become different people when the new year begins.

However, statistics show that only 8-10% of people achieve their goals yearly.

Why is writing down New Year's resolutions a bad idea?

This week's blog considers the science and psychology behind New Year's resolutions and explores why people often fall short of their annual goals.

Looking to discoveries from leading psychologists and recent scientific research, we delve into the annual cultural tradition to find out what's going on.

Resolutions trigger the MUST pattern

I have to because it's a new year and therefore a new me. I have to because everyone is doing something. I have to because it will guarantee my happiness. I have to because (write anything...).

Coercion is pressure and pressure. After all, these are some of the most stressful factors. Pressure is the enemy of our psyche, it causes irritation, tension, and nervousness. If we replaced MUST with CAN, it would be much easier for us.

In CAN there is no pressure or coercion. There is no tension or nervousness. There is freedom, opportunity, openness to change.

Amazingly, the MUST we create for ourselves, from the very first moments of the new year, and if something doesn't work out for us (which is completely normal and possible), we judge ourselves, blame ourselves, and scold ourselves.

Well, that makes no sense.

The resolutions are not specific

I will lose weight, learn the language, exercise more, quit smoking, and stop eating sweets - there is no plan or specifics.

If I lose weight, how much and when? If I need to move more, what activities should I do, where will I do them, and with what frequency? I want to learn a language. Alone or with a tutor, or maybe I will buy flashcards or take an online course?

Resolutions are not set in time, they are too general and at the time we write them down we have no plan for them.

The list of resolutions is too long

When we sit down to write down New Year's resolutions, there is a voice that says "More, write more, the more the better." And so we end up with a list of a dozen (or several dozen) items that... let's face it, are impossible to complete!

The multitude of resolutions overwhelms us, we quickly realize our poor chances and give up...

What's more, a large number of resolutions, pressure and focus on completing all tasks may make us miss some great opportunities.

In life, fate presents us with various opportunities, people, and situations. We may simply not notice it.

Looking at the last years of my life, I see it very clearly. The best ideas, opportunities, and possibilities simply appeared and I reached out for them. If I rigidly stuck to my list of resolutions, I wouldn't have the time or opportunity to see this through.

SETTING GOALS - NEW YEAR RESOLUSTIONS

While the intentions behind resolutions are often genuine, the success of these aspirations depends on how they are formulated.

Professor and Department of Psychology at the University of Scranton, John C. Norcross, has been writing about the science behind New Year's resolutions for decades. His research, conducted between 1978 and 2020, shows that those of us who make a New Year's resolution:

After a week, 75% are still successful.
After two weeks, this number drops to 71%.
After a month, this number drops again to 64%.
After six months, 46% of people who resolve still stick to it.
Relatively, only 8% of people with similar goals but no established solution are still successful after six months.

The most popular New Year's Resolutions

Professor Norcross identified several patterns in the thousands of New Year's resolutions he has studied over the years. Here's what he found:

The most popular option is physical health, with 33% of participants wanting to improve theirs.
The second most popular category is weight loss, with 20% of participants wanting to lose weight.
The third resolution is the desire to change eating habits, with 13% of participants believing they need more greenery.
Other resolutions include personal development (9%) and improving mental health and sleep (5%).
Another 20% of the remaining participants made resolutions about work, school, tobacco, and other habits.

Why do New Year's resolutions fail?

In book Be Fearless: Change Your Life in 28 Days psychotherapist Jonathan Alpert shares three of the biggest reasons people fail to follow through on their resolutions every year.

Your resolution wasn't specific enough

One of the biggest reasons people don't stick to their New Year's resolutions is that they aren't specific enough. For example, deciding to "exercise more" or "lose weight" is an easy way to set yourself up for failure. Both of these resolutions lack a way to mark progress and are unlikely to keep you motivated throughout the year.

Try to make your goal more specific, for example, running a race you circled on your calendar or losing 5 kilograms by a specific date. Having a timeline for your decision is helpful, so think about short-term, medium-term, and long-term benchmarks to let you know you're on track to achieve your goal.

You didn't phrase your solution positively

Another problem people struggle with is that they frame the solution in negative language. When people resolve to "stop wasting money" or stop eating "junk" food, it often backfires because the solution itself forces them to think about the real thing they are trying to avoid

Instead, try to phrase your goal in positive language. Instead of telling yourself, "Don't eat junk food!" try telling yourself to follow the behavior you want to engage in, for example, "Eat carrots and peanut butter as a healthy snack." How you talk about yourself and your goals will influence your actions.

Language has a powerful impact on overall motivation and self-perception.

Your resolution is not about you

Another major obstacle people face is making New Year's resolutions that need to reflect what they want.

Diet and exercise trends are the biggest culprits, but this can apply to any number of goals, such as a career-related goal inspired by what other people expect of you.

Goals must be defined for the individual. Often people seem to be influenced by their friends, family, and what they see in society. People generally need to set goals that are unique to them. Goals based on existing skills and circumstances are more likely to be successful because they are grounded in reality.

Be true to yourself when you come up with your New Year's resolution, and you'll have a more enjoyable and successful change journey.

The Role of habits in effective problem-solving

Habits are the basis of behavior, and their formation is deeply rooted in the psychology of resolutions. Studying the habit loop – cue, routine, reward – sheds light on how habits are formed and can be modified.

Understanding the role of habits enables individuals to create lasting change by reprogramming their automatic responses.

And in this case, I strongly encourage you to read the book "Atomic Habits", which will explain in detail how habits work, how to create them, and how to eliminate unnecessary ones.

As we enter the new year, let's apply the psychology behind resolutions, armed with the knowledge that will help turn aspirations into tangible achievements.

The Role of habits in effective problem-solving

Habits are the basis of behavior, and their formation is deeply rooted in the psychology of resolutions. Studying the habit loop – cue, routine, reward – sheds light on how habits are formed and can be modified. Understanding the role of habits enables individuals to create lasting change by reprogramming their automatic responses.

And in this case, I strongly encourage you to read the book "Atomic Habits", which will explain in detail how habits work, how to create them, and how to eliminate unnecessary ones.

The psychology of New Year's resolutions is a multi-faceted tapestry of human behavior, motivation, and self-improvement. By discovering the intricacies of why we make resolutions, how we set goals, and the psychological factors that influence success, individuals can embark on a journey of positive change with a deeper understanding of themselves. As we enter the new year, let's apply the psychology behind resolutions, armed with the knowledge that will help turn aspirations into tangible achievements.

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