As we enter the second week of the new year, the signs of resolutions are everywhere – packed gym classes, unread copies of lengthy novels on nightstands, and declined mid-week offers of a glass of wine. However, by Valentine’s Day, the gyms will likely be empty again, and the ambitious reading goals will fade away.
Research indicates that most people give up on their New Year’s resolutions within four months, with less than seven percent successfully turning their resolutions into lasting habits, as shown in a 2023 Forbes Health study.
Nevertheless, experts suggest there are strategies to improve the longevity of resolutions by leveraging behavioral science principles. According to Professor Katy Milkman, New Year’s resolutions capitalize on the “fresh start effect,” a psychological phenomenon that taps into the perception of a new beginning and fresh motivation.
Maintaining motivation is crucial, and a study published in the Journal of Consumer Research in 2016 revealed that enjoying the set goal is a key predictor of success. Kaitlin Wooley, a marketing professor, emphasizes the importance of making goals enjoyable rather than being overly challenging or burdensome.
The concept of temptation bundling, combining challenging tasks with enjoyable activities, can significantly enhance motivation and persistence in forming new habits, as highlighted in Milkman’s research. This approach involves linking an unpleasant task with a rewarding activity to boost motivation.
Daily, manageable goals like those set by Adrienne Grant, who practices gratitude each morning, can increase the likelihood of sticking to resolutions, according to Milkman’s research. Additionally, Milkman points out that Mondays serve as mini fresh starts, offering individuals opportunities to recommit to their goals regularly.
By reframing resolutions to focus on positive additions rather than restrictive measures and incorporating enjoyable elements into goals, individuals can increase their chances of long-term success.
