New Year’s Resolutions: A Psychological Perspective on Setting and Achieving Goals

As we step into the new year, it’s common to reflect on the past and set intentions for personal growth in the months ahead. For many, this means crafting New Year’s resolutions. Whether it's aiming to lose weight, adopt healthier habits, or learn new skills, the new year can offer a fresh slate. But what does the science say about why we make resolutions, and why do so many of them not last? In this blog post, we’ll dive into the psychology of New Year’s resolutions, exploring how to make them more achievable and long lasting.

Why Do We Make New Year’s Resolutions?
At their core, New Year’s resolutions are a form of goal-setting, a psychological process deeply tied to motivation and self-improvement. According to psychological research, milestones like the start of a new year, a birthday, or even the beginning of a new week can be powerful moments to reflect on who we've been and who we want to be. This psychological reset helps us create a mental “clean slate,” making it easier to set goals and commit to them and break free from old habits that no longer serve us.

Why Do New Year’s Resolutions Not Last?
While many of us start the year with optimism and ambition, studies show that a significant number of people don't stick to their resolutions longer term. One study found that nearly 80% of people abandon their New Year’s resolutions by February. So, why do these well-intentioned goals often falter?

1. Unrealistic Expectations
   The excitement of a new year can lead to overly ambitious resolutions. Setting goals that require significant transformation such as “get fit” or “be more productive” can overwhelm us. Without clear, measurable goals, it becomes hard to gauge progress or stay motivated. Goals that are too big can feel insurmountable, making it easier to give up.
2. Lack of Specificity
   The more specific a goal, the easier it is to take actionable steps toward achieving it. Resolutions like “exercise more” or “eat healthier” lack the clarity needed to form a plan. Psychologists recommend breaking down broad resolutions into smaller, concrete goals, such as “jog for 20 minutes two times a week” or “drink a pint of water when wake up every day.”
3. Failure to Build Habits
   Change doesn’t happen overnight. When it comes to New Year’s resolutions, success often depends on building new habits—consistent actions over time. Research in habit formation suggests that it takes an average of 66 days for a new behaviour to become automatic. Without patience and consistency, even the most well-intentioned resolutions can quickly lose steam. Think about lifestyle change, and plan for how your habit can realistically fit in your daily routine. 
4. Lack of Social Support
   Having a support system increases the likelihood of success in achieving long-term goals. Studies have shown that individuals who have social support—whether from friends, family, or online communities—are more likely to follow through on their resolutions. Accountability partners provide encouragement, feedback, and motivation, making the process less isolating. This can be particularly helpful when we you are neurodivergent, as your accountability partner could help to get you started, if you struggle to focus in this way. 

How to Make Your Resolutions Stick: The Psychological Approach
Instead of setting yourself up for failure with unrealistic or vague resolutions, here are some psychology-backed strategies to help you stay on track:

1. Set SMART Goals
   The SMART framework—Specific, Measurable, Achievable, Relevant, and Time-bound—is one of the most effective ways to structure resolutions. This approach ensures your goals are clear, realistic, and trackable. For example, instead of “read more books,” try “spend 10 minutes before bed reading, twice a week" and chances are you will do much more than this and get an extra boost! 
2. Focus on the Process, Not Just the Outcome
   Instead of fixating on a distant end goal (e.g., losing 20 pounds), focus on the actions you can take every day. Creating small, manageable habits makes success more sustainable. For instance, instead of setting a goal to run a half marathon right away, start by committing to a 10-minute daily walk and gradually increase your activity level. This way you can review your goals and keep them realistic on an ongoing basis. 
3. Practice Self-Compassion
   The road to change isn’t always smooth. Everyone encounters setbacks. When things don't go to plan avoid harsh self-criticism. Research shows that people who practice self-compassion are more likely to bounce back from failure and stay motivated to try again. Treat yourself with kindness and remember that progress, not perfection, is the goal. Focus on what you have achieved, rather than what you haven't.
4. Visualize Your Success
   Mental imagery is a powerful tool for reinforcing behaviour change. Visualizing yourself achieving your goal—whether it's exercising, eating healthy, or accomplishing a project—can boost motivation and enhance performance. Studies suggest that imagining the process and the positive feelings associated with success can increase the likelihood of following through.
5. Track Progress and Celebrate Milestones
   Keeping track of your progress helps maintain momentum. Whether it’s through a journal, an app, or a simple checklist, seeing tangible evidence of your improvements can fuel your motivation. Celebrate small wins along the way—each step forward is worth acknowledging and reinforces your commitment to the goal.

Conclusion
While New Year’s resolutions may seem like a fleeting tradition, the desire to improve ourselves is rooted in our psychology. By understanding the science behind goal-setting and motivation, we can set ourselves up for more sustainable success. Remember: setting realistic, specific goals, creating new habits, practicing self-compassion, and seeking support can increase your chances of following through. Rather than viewing resolutions as an all-or-nothing endeavor, embrace them as a journey of self-growth—one small step at a time.
As you embark on your New Year’s resolutions, take a moment to reflect on the process rather than solely focusing on the outcome. Changing your lifestyle takes time, and persistence is key. Here’s to a year of growth, self-compassion, and meaningful progress!