By Maria Keyrouz, Clinical Psychologist and Psychotherapist
I. Introduction
A Brief History
Making New Year’s resolutions isn’t just a modern-day tradition—it’s a practice that goes back thousands of years. The ancient Babylonians, who lived about 4,000 years ago, were the first to adopt the idea, making promises to their gods around the start of the year in mid-March. They pledged to return borrowed items and repay debts, hoping to earn favor from the divine.
Later on, the Romans started celebrating the new year on January 1st, dedicating it to Janus, the god of doorways and beginnings. Janus, with his two faces, symbolized both the past and the future, which inspired Romans to make vows for good behavior in the year ahead.
For early Christians, New Year’s Day was about self-reflection and spiritual renewal. Special services were held to help people assess the past year and set meaningful intentions for the future. These traditions still exist today in many churches, particularly in African American communities.
Although the religious roots of New Year’s resolutions are still present, today’s resolutions are mostly secular. The shift from divine accountability to self-accountability might help explain why sticking to resolutions can be so difficult.
The Paradox
Every year, millions of people make resolutions with the hope of meaningful change, but most end in failure. Studies show that while 66.5% of people plan to make multiple resolutions, over 90% of them are abandoned within a few months.
So why does this happen? Our brains are wired to favor immediate comfort over long-term goals. The logical, planning part of our brain can clearly see the benefits of things like losing weight or saving money. But our daily behaviors, driven by the impulsive side of the brain, often win out. This means we may skip workouts in favor of snacks or avoid budgeting for a rainy day. When our goals clash with these habits, it can be tough to stay on track.
Without a solid plan to turn goals into consistent habits, resolutions tend to rely on willpower, which fades over time. A slip-up can lead to self-criticism, which only sets us back further.
This Article
In this article, we’ll explore why we’re so drawn to New Year’s resolutions, why most of them fail, and how you can make yours stick. By understanding the psychology behind resolutions and learning practical tips, you’ll be on your way to making lasting changes this year.
II. Why Humans Like New Year’s Resolutions
Psychological Appeal, Social Influence, and Biological Drive
New Year’s resolutions are powerful because they tap into a phenomenon known as the “fresh start effect.” The start of a new year symbolizes a clean slate, and that mental reset makes it easier to leave behind old habits and start fresh. This time of year feels like the perfect opportunity to reflect on the past and focus on positive change.
Setting resolutions also aligns with our natural desire for personal growth. Goals give us a sense of direction and purpose, inspiring hope for the future. Plus, when we make resolutions, we connect with others who share similar goals, creating a sense of community.
On a biological level, working toward goals activates the brain’s reward system, releasing dopamine—the “feel-good” chemical that keeps us motivated. This sense of achievement and fulfillment comes not only from reaching our goals, but also from the process of working toward them.
III. Why Most Resolutions Fail
Despite the good intentions, most resolutions fail due to a few common mistakes:
- Unrealistic Goals
When resolutions are vague or overly ambitious, it’s easy to get discouraged. Goals like “lose weight” or “become fluent in a new language” sound great, but without a clear plan, they’re hard to achieve. For success, your goals should be specific and aligned with your values.
- Lack of Planning
Another reason resolutions fail is the lack of a clear action plan. Setting a goal to “exercise regularly” is nice, but without specific steps, like scheduling workouts or planning for obstacles (such as time constraints), it’s difficult to follow through.
- All-or-Nothing Thinking
Perfectionism can be a killer for resolutions. Missing one gym session or eating an unhealthy snack can make you feel like you’ve ruined everything. It’s important to understand that progress is a journey, and setbacks don’t mean failure.
- Lack of Accountability
Resolutions often lose steam without accountability. Whether it’s using an app, checking in with a friend, or tracking progress, having a system to stay on track makes a huge difference.
- Motivation vs. Habits
At the start, motivation can be high, but it fades over time. Without building habits, staying on track becomes harder. Instead of relying solely on motivation, create habits that make your goals a natural part of your routine.
IV. How to Make Resolutions Work
- Set Realistic and Meaningful Goals
Start by setting SMART goals—specific, measurable, attainable, relevant, and time-bound. For example:
Specific: Instead of saying, “I want to be healthier,” say, “I will exercise for 30 minutes, five days a week.”
Measurable: Track your progress with a concrete metric, like “I will read 10 pages every day.”
Attainable: Set realistic goals. For instance, don’t aim to run a marathon in a month—start with a manageable milestone.
Relevant: Make sure your goal aligns with what matters most to you, like spending more time with family.
Time-bound: Set a deadline, like “I will cook a new meal every weekend for the next three months.”
Having clear, measurable goals makes them easier to achieve.
- Break Goals into Small Steps
Big goals can be overwhelming. Instead, break them down into manageable steps. For example, start with a 10-minute walk each day, and gradually build up from there.
- Create a System of Accountability
Tell a trusted friend or family member about your goals, or use tools like apps and journals to track your progress. Being accountable to someone else will help you stay motivated.
- Embrace Flexibility and Self-Compassion
Life is unpredictable, and setbacks are part of the process. Don’t be hard on yourself when things don’t go perfectly. Adjust your goals if necessary and focus on progress, not perfection.
- Turn Resolutions into Habits
The secret to making resolutions last is turning them into habits. Replace the reliance on willpower with routines. Use strategies like habit stacking—pairing a new habit with an existing one—and celebrate each small victory to build lasting momentum
V. Practical Tips and Examples
Example 1: Saving More Money
Scenario:
Sarah, 30, works in marketing and is tired of living paycheck to paycheck. Her main goal this year is to save more money and start building an emergency fund. She wants to save $1,200 over the next year, which means $100 a month. But she’s not sure where to begin or how to stay consistent.
Practical Tips:
- Set Clear Financial Goals:
Sarah breaks her $1,200 goal into smaller, manageable chunks—$100 a month. She creates a budget to track her spending and ensures she’s saving the right amount without sacrificing essentials like groceries or rent. - Automate Savings:
To make saving easier, Sarah sets up automatic transfers to her savings account every payday. This way, she saves without having to think about it. - Cut Back on Unnecessary Expenses:
Sarah takes a hard look at her spending over the last few months and notices she’s paying $50 a month for streaming subscriptions she never use. So, she cancels them and redirects that money into her savings. - Use a Financial App:
Sarah downloads a budgeting app that helps her track both her spending and her savings in real-time. Having a visual of her progress keeps her motivated and accountable. - Celebrate Small Wins:
Sarah treats herself when she reaches milestones, like saving $300 after three months. She might enjoy a low-cost treat—maybe a coffee date or a relaxing walk—which helps keep her on track and feeling good about her progress.
Example 2: Getting Fit and Active
Scenario:
John, 45, works in an office and wants to get in shape this year. His goal is to lose 5 kilograms and become more active, but he’s unsure how to stay consistent with his workouts.
Practical Tips:
- Set Specific and Achievable Fitness Goals:
John aims to lose 5 kilograms over six months, making sure the goal is both clear and achievable. He decides to work out three times a week for 30 minutes, starting slow and gradually increasing the intensity. - Find a Fitness Routine that Fits His Schedule:
Knowing his work schedule is unpredictable, John chooses a flexible routine. Instead of a gym membership, he uses free YouTube workout videos at home and takes a daily 30-minute walk during lunch. - Track Progress with a Fitness App:
John uses a fitness app, like MyFitnessPal, to log his meals and workouts. This helps him stay accountable and gives him a clear view of his progress. - Incorporate Support:
John gets a friend involved—Peter, who’s also trying to get fit. They check in with each other every week to discuss their progress and motivate each other. Having someone else to share the journey with makes it more enjoyable. - Celebrate Non-Scale Victories:
While John’s focused on weight loss, he also celebrates other wins. Maybe he notices he’s sleeping better, or his flexibility is improving. These small victories help him stay motivated when the scale isn’t moving as fast as he’d like.
Example 3: Improving Mental Health
Scenario:
Lily, 27, is a schoolteacher who’s been dealing with anxiety for a while. This year, she wants to focus on her mental health and reduce stress. Her goal is to practice mindfulness and incorporate relaxation techniques into her daily routine.
Practical Tips:
- Start Small with Meditation:
Lily starts with just five minutes of meditation each day, using an app like Mindsome. She gradually increases the time as it becomes part of her routine. These small sessions help her ease into mindfulness without feeling overwhelmed. - Track Mood with a Journal:
Lily keeps a journal where she writes down her mood and thoughts each day. This helps her pinpoint stress triggers, allowing her to manage anxiety better in the future. - Practice Self-Compassion:
Lily reminds herself not to be too hard on herself when things don’t go as planned. If her anxiety spikes, she acknowledges that setbacks are part of the process and doesn’t let self-criticism take over. - Create a Routine for Relaxation:
Every evening, Lily sets aside time to unwind. She listens to calming music or does a quick breathing exercise before bed. These simple habits help her reduce stress and sleep better. - Seek Professional Support:
If Lily feels overwhelmed, she reaches out to a therapist for additional support. Speaking with a professional gives her personalized strategies and reassurance that she’s not alone on her mental health journey.
These practical steps help Sarah, John, and Lily take consistent, manageable actions toward their goals—whether it’s saving money, getting fit, or improving mental health. With the right mindset and small, achievable steps, they’re well on their way to making lasting changes this year.
VI. Conclusion
Making New Year’s resolutions is a great way to pursue personal growth, but it takes the right mindset and strategies to make them work. By setting clear, realistic goals, breaking them into small steps, and staying accountable, you can achieve lasting change. Remember, progress is the goal, not perfection.
You don’t have to wait for the New Year or any special day to start working on your goals. Every moment is an opportunity to take action toward a better version of yourself. Whether it’s saving more money, getting fit, or improving your mental health, now is the perfect time to start.
Commit to your goals today, and embrace the journey. Keep moving forward, and remember—your future is in your hands. Make this the year your resolutions truly stick!
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