How to Persist with New Year’s Resolutions
As the New Year begins, many people set out to make positive changes in their lives. However, research shows that maintaining New Year’s resolutions is often challenging and frequently ends in failure. This article focuses on scientific methods that can help persist with New Year’s resolutions.
The Most Common New Year’s Resolutions
A YouGov survey conducted in 2023 found that 37% of Americans plan to set a goal or resolution for the new year, with 87% confident they will keep them. The most popular resolutions include improving physical health (20%), saving more money (20%), exercising more (19%), eating healthier (18%), and happiness (17%) and weight loss (17%).
Richard Wiseman’s Research
British psychologist Richard Wiseman conducted extensive research on New Year’s resolutions. In 2007, he tracked the successes of 3,000 individuals, finding that only 12% achieved their goals. His research revealed that relying solely on willpower often leads to failure. Instead, successful individuals employed different strategies, such as setting small, realistic goals, publicly declaring their intentions, and treating themselves leniently in case of failures. Wiseman’s findings suggest that the key to maintaining resolutions lies not in relentless determination but in a smart approach to the process of change.
SMART Goals in Setting Resolutions
The SMART concept, borrowed from management, offers an effective way of formulating goals. To be useful, goals should be Specific, Measurable, Achievable, Relevant, and Time-Related. For instance, instead of a resolution like “I will lose weight,” a more concrete goal like “I will lose 5 kilograms by the end of March” is recommended. This formulation allows for easy verification of progress and adjusting actions as needed. SMART helps translate general wishes into concrete, achievable steps, increasing the chances of success in New Year’s resolutions.
Why Resolutions Fail
Many New Year’s resolutions fail for various reasons. Often, we set overly ambitious goals, trying to change our entire lives overnight. Many doubt their abilities, leading to a lack of commitment to achieving their goals. Another issue is knowing the theory of change but failing to put it into practice. Furthermore, resolutions often become a source of stress, rather than something enjoyable and fulfilling. Lack of social support, unclear “whys” behind the resolutions, and their overly general nature also contribute to failure.
Conclusion
Applying these principles increases your chances of successfully maintaining New Year’s resolutions. The key is not just the resolution itself but also a conscious strategy and flexibility in approaching goals. Remember, every change requires time and patience, and minor setbacks are a natural part of the goal-achieving process.