23rd January 2025
New Years Resolution already a distant memory? Here’s how to get back on track (according to science)
As the clock strikes midnight on December 31st, millions of people worldwide set New Year’s resolutions with a mix of optimism and determination. It’s a moment when we convince ourselves that this year will be different—that we’ll finally learn a new language, become more patient behind the wheel, or finish reading Moby Dick. But by the time January rolls into its second week, the Duolingo owl feels like a distant acquaintance, and that book is still being used as a coaster.
Unfortunately, studies suggest that nearly 80% of resolutions fail by February, and we are fast approaching that deadline.
Why is it so hard to keep them? More importantly, how can science help us turn resolutions into lasting habits? Here’s what research tells us.
1. Set SMART Goals
The first step to achieving your resolutions is to make them Specific, Measurable, Achievable, Relevant, and Time-bound (SMART). Research shows that vague goals like “exercise more” or “eat healthier” are less effective than specific goals such as, “go to the gym three times a week” or “eat two servings of vegetables with every meal”.
Why It Works: Clear goals reduce ambiguity and provide a roadmap for success. According to goal-setting theory, specificity helps you focus your efforts and measure progress (source).
2. Start Small and Build Gradually
One of the biggest mistakes people make is trying to change too much too quickly. For example, if you’ve been sedentary for months, jumping into daily hour-long workouts is likely to lead to burnout. Instead, start small. Commit to a 10-minute walk three times a week, then gradually increase the duration and frequency. Studies on habit formation suggest that small, incremental changes are more sustainable over time.
Why It Works: Behavioral science shows that small wins build confidence and momentum, making it easier to stay consistent.
3. Use the Power of Habit Formation
Habits are the foundation of lasting change. According to Charles Duhigg’s “Habit Loop” theory, habits consist of three components: cue, routine, and reward (source).
- Cue: Trigger that initiates the behavior (e.g., setting your workout clothes by your bed).
- Routine: The behavior itself (e.g., going for a run).
- Reward: The benefit you receive (e.g., a post-run smoothie or a sense of accomplishment).
To create new habits, focus on linking them to existing ones. For example, if you want to meditate daily, try attaching it to an existing routine like brushing your teeth.
Why It Works: Habits run on autopilot. Once a behavior becomes habitual, it requires less willpower to maintain.
4. Track Your Progress
Monitoring your progress can significantly improve your chances of success. Use tools like journals, apps, or calendars to track your achievements. For example, apps like MyFitnessPal or Habitica can help you log workouts, meals, or daily habits.
Why It Works: According to self-determination theory, tracking provides immediate feedback, keeps you accountable, and reinforces a sense of competence (source).
5. Focus on Your “Why”
Resolutions are more likely to stick when they’re connected to intrinsic motivations—things you truly value—rather than external pressures. For example, instead of resolving to lose weight for social approval, focus on how it will improve your energy levels and overall health.
Why It Works: Research shows that goals aligned with intrinsic values are more sustainable because they tap into your deeper sense of purpose
6. Plan for Obstacles
No journey is without setbacks. Anticipate challenges and create a plan to overcome them. If you know you’ll face time constraints, for instance, schedule shorter workouts or prepare healthy meals in advance.
Why It Works: Studies on implementation intentions reveal that having a “plan B” increases the likelihood of sticking to goals. Statements like, “If I can’t go to the gym, I’ll do a 15-minute home workout instead,” are particularly effective.
7. Celebrate Small Wins
Celebrate milestones, no matter how small. Whether it’s completing your first week of workouts or cooking a healthy meal, acknowledging progress keeps you motivated.
Why It Works: Positive reinforcement triggers the brain’s reward system, releasing dopamine and reinforcing the desire to continue the behavior.
8. Leverage Social Support
Tell a friend, join a group, or find an accountability partner to keep you on track. Sharing your goals with others provides a sense of commitment and creates a support system for tough days.
Why It Works: Social connection activates the brain’s reward centers, making shared goals feel more enjoyable.
9. Practice Self-Compassion
One setback doesn’t mean failure. Instead of giving up after a slip-up, treat yourself with kindness and refocus on your goals. Studies on self-compassion reveal that people who forgive themselves after mistakes are more likely to persevere.
Why It Works: Shame and guilt can lead to avoidance behaviors, while self-compassion fosters resilience and encourages a growth mindset.
10. Review and Adjust Regularly
Goals evolve, and so should your resolutions. Set aside time to review your progress monthly. Are your goals still relevant? Are there new strategies you can try?
Why It Works: Reflection keeps you engaged and allows you to adapt based on what’s working or what isn’t.
Turn Resolutions Into Results
Making New Year’s resolutions stick is a blend of psychology, planning, and perseverance. By setting SMART goals, starting small, focusing on habits, and celebrating progress, you can turn fleeting resolutions into lasting transformations.
Remember, success isn’t about perfection—it’s about progress.
Generator Talent Group
Categories: Uncategorised
