New Year’s resolutions are a common tradition that people around the world participate in every year. The idea is simple: set a goal or intention for the upcoming year, and make a plan to achieve it. However, despite the best of intentions, many people struggle to stick to their resolutions and ultimately fail. As Benjamin Franklin once said, “Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man.” In this article, we will explore some of the reasons why new year’s resolutions fail and provide some suggestions on how to avoid this outcome.
Why New Year Resolutions Fail
One of the main reasons why new year’s resolutions fail is because they are often too ambitious. According to a study conducted by the University of Scranton in 2002, only 8% of people who make new year resolutions achieve their goals. Another study published in the journal of Clinical Psychology in 2010 found that setting unrealistic goals can lead to a lack of progress and ultimately result in failure. People often set goals that are too large or difficult to achieve, which can be overwhelming and lead to frustration and discouragement. For example, a person may resolve to lose 50 pounds in the new year, but if they have never exercised regularly or followed a healthy diet before, this may be an unrealistic goal. Setting smaller, more achievable goals can help increase the chances of success.
Another reason why new year’s resolutions fail is because they are not specific enough. A study published in the Journal of General Psychology in 1998 found that specific goals are more effective in achieving success compared to general goals. Vague goals are hard to visualize and make it difficult to track progress. For example, a person may resolve to “be healthier” in the new year, but without a specific plan in place, it is unlikely that they will be able to achieve this goal. On the other hand, setting specific goals such as “exercise three times per week” or “eat at least five servings of fruits and vegetables per day” makes it easier to measure progress and make adjustments as needed.
A lack of motivation is another common reason why new year’s resolutions fail. A study published in the Journal of Sport and Exercise Psychology in 2002 found that motivation is a key factor in achieving success with fitness goals. It is easy to start off the year with a lot of enthusiasm, but as time goes on, it can be challenging to maintain that level of motivation. One way to increase motivation is to set rewards for achieving specific goals. For example, if the goal is to exercise regularly, a reward could be a new workout outfit or a massage. Celebrating small victories along the way can also help to maintain motivation and keep the resolution on track.
A lack of accountability is another factor that can contribute to the failure of new year’s resolutions. According to a study published in the Journal of Social and Clinical Psychology in 2014, accountability is an important factor in achieving success with goals. It can be easy to skip a workout or indulge in unhealthy habits when there is no one to hold us accountable. Having a support system in place can be helpful in staying on track. This could be a friend or family member who checks in on progress, or an accountability partner who is working towards similar goals.
One final reason why new year’s resolutions fail is because they are not sustainable in the long term. A study published in the Journal of Personality and Social Psychology in 2002 found that people who make small, incremental changes to their habits are more likely to maintain those changes over the long term compared to those who try to make drastic changes all at once. While it is important to set goals and make plans to achieve them, it is equally important to consider whether or not the resolution is something that can be maintained over the long term. For example, a resolution to eat a strict, low-carb diet may be difficult to maintain for an entire year. Instead, it may be more effective to focus on making small, sustainable changes to eating habits, such as increasing the number of fruits and vegetables consumed or reducing portion sizes.
Neuropsychological Reasons for Resolution Failures
There are several neuropsychological reasons that can contribute to the failure of new year resolutions. One reason is that our brains are wired to prioritize short-term rewards over long-term ones. This means that if we are trying to make a change that requires a lot of effort and has a long-term payoff, it can be difficult to stay motivated. Our brains are more likely to be drawn to activities that provide immediate gratification, even if they are not in line with our long-term goals.
Another reason for resolution failure is that our brains are resistant to change. When we try to make a change, our brains perceive it as a threat and will often try to revert back to our old habits. This is because our brains are designed to conserve energy, and changing a habit requires a lot of mental effort.
Additionally, our brains can be influenced by our emotions and past experiences. If we have had negative experiences in the past that are related to our resolution, we may be less likely to stick with it. For example, if we have tried to diet in the past and have had limited success, we may be less likely to believe that we can stick to a new diet this time around.
Famous People Who Were Successful at Using New Year Resolutions
While it can be challenging to stick to new year’s resolutions, there are many examples of famous people who have used this tradition to achieve great things. Here are a few examples:
- Oprah Winfrey: Oprah is known for her successful career as a television host, actress, and media executive. She credits her success in part to her use of new year’s resolutions. Oprah has stated that she has been making new year’s resolutions for over 40 years and that setting specific, achievable goals has helped her achieve her aspirations.
- Dwayne “The Rock” Johnson: Dwayne Johnson, also known as “The Rock,” is a successful actor and former professional wrestler. In an interview with Forbes, Johnson credited his success in part to his use of new year’s resolutions. Johnson says he has been making new year’s resolutions since he was 15 years old and that setting specific goals and creating a plan to achieve them has helped him achieve his goals.
- Jackie Chan: Jackie Chan is a successful actor, filmmaker, and martial artist. In an interview with the New York Times, Chan credited his success in part to his use of new year’s resolutions. Chan says he has been making new year’s resolutions for over 50 years and that setting specific goals and creating a plan to achieve them has helped him stay motivated and achieve his goals.
- Elon Musk: Elon Musk is a successful entrepreneur and CEO of SpaceX and Tesla. In an interview with Forbes, Musk credited his success in part to his use of new year’s resolutions. Musk says that he sets specific, achievable goals every year and that having a plan in place to achieve them has helped him to stay focused and achieve his dreams.
- Lady Gaga: Lady Gaga is a successful singer, songwriter, and actress. In an interview with Vogue, Gaga credited her success in part to her use of new year resolutions. Gaga says she sets specific goals every year and that having a plan in place to achieve them has helped her stay motivated and achieve her objectives.
- Will Smith: Will Smith is a successful actor, rapper, and producer. In an interview with Forbes, Smith credited his success in part to his use of new year’s resolutions. Smith says he sets specific goals every year and that having a plan in place to achieve them has helped him stay focused and achieve his targets.
- J.K. Rowling: J.K. Rowling is a successful author and creator of the Harry Potter series. In an interview with Oprah Winfrey, Rowling credited her success in part to her use of new year’s resolutions. Rowling says she sets specific goals every year and that having a plan in place to achieve them has helped her stay focused and achieve her aims.
- Stephen King: Stephen King is a successful author and one of the most popular writers in the world. In an interview with the New York Times, King credited his success in part to his use of new year’s resolutions. King says he sets specific goals every year and that having a plan in place to achieve them has helped him stay focused and achieve his ambitions.
- Serena Williams: Serena Williams is a successful professional tennis player. In an interview with Forbes, Williams credited her success in part to her use of new year’s resolutions. Williams says that she sets specific goals every year and that having a plan in place to achieve them has helped her to stay focused and achieve her dreams.
These examples show that it is possible to achieve great things by setting specific, achievable goals and making a plan to achieve them. While it can be challenging to stick to new year’s resolutions, with dedication and perseverance, it is possible to make lasting changes and achieve success.
What Makes a Good New Year Resolution
A good new year resolution is one that is specific, achievable, and sustainable. Here are a few characteristics of a good new year resolution:
- Specific: A good new year resolution is specific and clearly defined. For example, instead of resolving to “lose weight,” a specific resolution might be to “lose 10 pounds by June.” A specific resolution makes it easier to track progress and make adjustments as needed.
- Achievable: A good new year resolution is achievable and realistic. It should be something that can be achieved within the time frame set, taking into consideration the resources and constraints that are present. For example, resolving to run a marathon in three months may be unrealistic if the person has never run before.
- Sustainable: A good new year resolution is sustainable and can be maintained over the long term. It should be something that can be incorporated into the person’s lifestyle in a way that is manageable and does not cause undue stress or strain.
Bad Ideas for a Resolution
There are certain types of resolutions that are generally not a good idea. Here are a few examples of bad ideas for a new year resolution:
- Resolutions that are too ambitious: Setting goals that are too large or difficult to achieve can be overwhelming and lead to frustration and discouragement. It is important to set goals that are achievable and realistic.
- Resolutions that are too vague: Vague resolutions are hard to visualize and make it difficult to track progress. For example, resolving to “be healthier” is too vague and does not provide a specific plan for how to achieve this goal.
- Resolutions that are not sustainable: Resolutions that are not sustainable in the long term are not a good idea. It is important to consider whether or not the resolution is something that can be maintained over the long term.
- Resolutions that rely on someone else to make them happen: Resolutions that rely on someone else, such as “get my partner to be more affectionate,” are not a good idea. It is important to focus on goals that are within one’s own control.
By keeping these characteristics in mind, it is possible to set effective new year resolutions that are more likely to lead to success.
Suggestions for Success
So, what can be done to increase the chances of success with new year’s resolutions? Here are a few suggestions:
- Set specific, achievable goals: As mentioned earlier, setting specific goals is more effective in achieving success compared to general goals. Make sure to set goals that are realistic and achievable, and break them down into smaller steps to make them easier to achieve.
- Create a plan for how to achieve the goal: Having a plan in place can help to increase the chances of success with new year’s resolutions. This might include identifying any potential obstacles that may arise and coming up with strategies to overcome them. It might also include setting a schedule for when specific tasks or actions need to be completed.
- Find a way to track progress: Tracking progress is a key factor in achieving success with new year resolutions. This could be as simple as keeping a journal or using a tracking app to log progress. Having a way to measure progress can help to keep motivation high and provide a sense of accomplishment as progress is made.
- Set rewards for meeting specific milestones: Motivation can wane over time, so it can be helpful to set rewards for achieving specific milestones along the way. These rewards could be something small, like a favorite treat or a new piece of clothing, or something more extravagant, like a vacation or a spa day.
- Find an accountability partner or join a support group: As mentioned earlier, accountability is an important factor in achieving success with new year’s resolutions. Having someone to hold us accountable, whether it’s a friend, family member, or a support group, can be very helpful in staying on track.
- Make sure the resolution is something that can be maintained over the long term: It is important to consider whether or not the resolution is something that can be maintained over the long term. Making small, incremental changes to habits is more likely to result in lasting change compared to trying to make drastic changes all at once.
By keeping these suggestions in mind, it is possible to increase the chances of success with new year resolutions and make lasting change. It is important to remember that change takes time and that setbacks are a normal part of the process. With dedication and perseverance, it is possible to achieve the goals set at the start of the new year.
