Why don't 'New Year Resolutions' work?

General

Every year, millions of people around the world make New Year resolutions, only to abandon them weeks—sometimes even days—later. This annual cycle of setting lofty goals and failing to achieve them is so common that it has become a cultural cliché.

Why does this happen?

The answer lies in the psychology of the word "resolution" itself and the way our brains respond to the idea of change.

The Problem with "Resolutions"

The word "resolution" comes from the verb "resolve," which is intrinsically tied to addressing a problem. When we create a resolution, we’re often focusing on what’s wrong:

• "I need to lose weight."
• "I have to save more money."
• "I should quit smoking."

This focus on the problem, rather than the solution, keeps the problem at the forefront of our minds. Psychologically, what we focus on tends to persist. By concentrating on the issue, we inadvertently give it more power, making it harder to break free. In essence, while we think we’re working towards a solution, our mental energy is consumed by the very problem we’re trying to escape.

Why Big Annual Goals Fail

Another significant barrier to successful resolutions is the nature of annual plans. They are often too ambitious and lack the clarity or belief needed to sustain them. Here’s why:

1. Lack of Belief: Setting a goal like "I will lose 20 kilograms this year" is daunting. If you don’t genuinely believe in the possibility of achieving it, your brain will resist the effort required.
2. Overwhelming Scope: The enormity of annual goals can trigger the brain’s fear response rather than its reward circuits. Instead of feeling motivated, we feel anxious and avoidant.
3. Delayed Gratification: Big goals often lack the immediate reinforcement needed to sustain effort. The brain thrives on positive feedback loops. Without smaller wins along the way, it’s easy to lose momentum.

The Path to Sustainable Change

So, what’s the alternative? How can we set ourselves up for success in the new year without falling into the resolution trap? The key lies in shifting our approach from "resolutions" to actionable, short-term plans rooted in positive reinforcement.

1. Focus on Solutions, Not Problems:
2. Set Short-Term, Achievable Goals: Break down your big annual objectives into monthly or even weekly milestones. For example:
3. Leverage the Brain’s Reward System: Positive reinforcement is a powerful motivator. Celebrate small wins along the way, whether that means treating yourself to something you enjoy or simply acknowledging your progress. This keeps the reward circuits of your brain activated, fueling continued effort.
4. Build Belief Through Action: Confidence doesn’t come from setting goals; it comes from achieving them. Start small, and let each success build your belief in your ability to tackle bigger challenges.

A New Year, A New Approach

As we step into this new year, let’s leave behind the tradition of resolutions and embrace a more effective approach. Instead of focusing on problems, let’s focus on solutions. Instead of overwhelming ourselves with annual plans, let’s take it one step at a time. And instead of feeding our fear circuits, let’s nourish the part of our brains that thrives on reward and progress.

Here’s to a year of achievable goals, steady progress, and the joy of small victories that lead to lasting change. Happy New Year!