New Year is a chance for a new beginning. With the end of the old and the beginning of the new year, many of us will certainly look back at what we achieved during the previous year, what we could’ve done more, and how to make up for it and manage to persevere with the resolutions in the coming year. If resolutions are made at the beginning of last year have not been implemented the way we wanted, that certainly shouldn’t discourage us, because according to research 80% of the resolutions we make at the beginning of the year already fail in February.

When the statistics are so bad, we may wonder what is the point in making New Year’s resolutions. What we can do to prevent the failure of our resolutions is the way we realize them, as well as the analysis of what exactly we are doing wrong to correct the mistakes on time and eventually achieve success.

Why do we need change at all? Because without change, we are sure that we will stay the way we are and do things in the same way we’re doing right now. And there is always a lot of habits that we want to change.

Anyone who has ever tried to change their way of thinking or behavior knows how difficult that can be. Yes, change is difficult, despite what motivational speakers and self-help books say. Change requires effort and time if we want it to last.

Change begins with a simple but powerful decision that we cannot continue like this. 

What is important is that we realize we will work hard and that we will start and be persistent in our resolutions? Since change is uncertain, the only way to change is to believe in what we want to be in the future. Change takes time and, when one is deeply committed to change, one can expect positive and lasting change. Some people e.g. decide to go to the gym or start a diet, but give up because they go back to the old way of behaving. It is difficult to change habits because they are automated behaviors, so the goal is that new behaviors, that are related to our resolutions, become routine and part of our daily lives.

Good preparation is crucial

Good preparation is important because it motivates us to resolve. If e.g. we want to learn a new language, it would be good to inquire about the literature we need, prepare notebooks for exercising and dictionaries if we decide to start on our own, or to inquire about foreign language schools. Or perhaps we want to go on a diet, so we need to find out all about programs that will help us lose weight or make an appointment with a nutritionist. When we have all this information, we will be better prepared to deal with the challenges.

We need to identify obstacles

We may wonder what is it that constantly pulls us back, what are the habits that are difficult to leave and that give us instant gratification, and are not healthy in the long run. Excessive use of social networks or overeating tasty, but unhealthy food e.g., gives us instant gratification but can hinder us from performing activities that can lead us to academic success or cause health problems and obesity. We need to remove these obstacles, for example by removing all unhealthy food from the house and turning off notifications from social networks, or deleting some apps that we don’t need.

We need to connect with people who have the same goals

It is also essential to explore how others have succeeded in the resolutions we have set for ourselves. Create an environment that will support and encourage our efforts, use the help of friends, or become a member of a particular support group (e.g. joining a Facebook group about learning a new language). Support systems give us responsibility and we are aware of the fact that we are not alone in this fight.

It would be good to write down the steps and progress

It is very useful to put it all on paper and leave it in a visible place so that we can constantly remind ourselves about our resolutions and goals. It would be very helpful if we have some kind of diary of our activities to see how much progress we have made and what are the next steps of our exciting journey. We should also write down about how those new habits will have a good impact on private or business life, and read it whenever our motivation is low.

The goals we have set should not be complex, but specific and measurable

The resolution that we want to lose weight and go to the gym sounds too general and there are great chances that we will not be psychologically attached to this resolution. Let's try to specify the goal, e.g. the goal is to lose 4 pounds over the next month, one pound a week and, starting from today, I will go to the gym on Monday and Thursday nights and right now I will put gym equipment in the car or next door. 

We need to connect the goals with our feeling of comfort

We shouldn’t implement the resolutions, e.g., after work when we are tired because we will associate this obligation with a feeling of exhaustion or grumpiness, and that can distract us from proceeding with the realization of the resolution. We should focus on the benefits of making a resolution and imagining how we will feel better after realization of it and achieving success.

We should not make resolutions for the whole year, but short-term goals. 

Research shows it takes between 21 and 66 days for a habit to become a part of our lives. It would be of great help to us to see the fruits of our efforts from the very beginning. Therefore, it would be good to start with easier goals, e.g. making goals we will achieve in the next three weeks. When we achieve success in terms of short-term goals, it will give us an incentive to move on to others because experiencing success motivates us for additional goals that lead to more success. This is about the so-called snowball effect.

When we decide to change something, it is important to look at it as it is already a part of our lives.

Persistence, perseverance, and patience are the key. 

Persistence means that we must maintain our determination to consistently achieve our goals. 

Perseverance refers to our ability to respond positively to obstacles that we will surely experience on the path to change. 

Patience is a constant reminder that change takes time and that if we maintain our commitment, we can make the change we want. 

How persistent, perseverant, and patient are you? 

If you want to find out more, check these articles:

Dai, H., Milkman, K. L., & Riis, J. (2014). The fresh start effect: Temporal landmarks motivate aspirational behavior. Management Science, 60(10), 2563-2582.

Dreher, D. (2017). Why Most New Year’s Resolutions Don’t Work. Retrieved from https://www.psychologytoday.com/us/blog/your-personal-renaissance/201701/why-most-new-years-resolutions-dont-work

Luciani, J. (2015). Why 80 Percent of New Year’s Resolutions Fail. Retrieved from https://health.usnews.com/health-news/blogs/eat-run/articles/2015-12-29/why-80-percent-of-new-years-resolutions-fail

Oettingen, G., Pak, H., & Schnetter, K. (2001). Self-regulation of goal setting: Turning free fantasies about the future into binding goals. Journal of Personality and Social Psychology, 80, 736-753.

Vanderbloemen, W. (2016). Why Your New Year’s Resolutions Won’t Work (And What Will). Retrieved from https://www.forbes.com/sites/williamvanderbloemen/2016/01/01/why-your-new-years-resolutions-wont-work-and-what-will/

Waters, B. (2015). Prepare Now For Successful New Year’s Resolutions. Retrieved from: https://www.psychologytoday.com/us/blog/design-your-path/201512/prepare-now-successful-new-years-resolutions