The Science Behind New Year’s Resolutions & Habits
"While 45% of Americans say they usually make New Year’s resolutions, only 8% are actually successful in achieving their goals.”((*In fact, we’re so aware of our inability to stick with resolutions, we’ve committed 2 full days to our failures: Ditch Your Resolution Day on January 17th and Fall Off the Wagon day on February 4th.))
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And it’s not surprising that the most common resolutions are focused on getting healthy or doing something to live life to its fullest.
Sadly, it’s also not surprising that despite the best of intentions to usher in a year of health, fitness, and overall well-being, research shows that even the most resolute of us aren’t very successful in keeping those resolutions.
A landmark 1988 study out of the University of Scranton found that while 77 percent of people who committed to a New Year's resolution stuck to it for a week, only 19 percent of those who made resolutions kept them two years later.
And as you can imagine, as more distractions enter our lives (social media, technology) keeping New Year’s resolutions is more difficult. According to a survey by Statista, only four percent of people who made New Year's resolutions in 2018 said they kept them
Here’s the problem: New Year’s resolutions involve habits, either forming new beneficial habits or quitting bad habits, and habits are complicated.
“Habits aren’t just there, but you get them by repetition and reinforcement,” explains Dr. Nicole Calakos, M.D., Ph.D. and Associate Professor of Neurology and Neurobiology at Duke University Medical Center. "The repetition part is obvious, because a habit means regularly doing something, and the more you do it, the conditions are ripe that will make you prone to have a habit. The second is reinforcement. In other words, is the outcome good? Does it help you get about your business? Is it rewarding?”
Studies show it takes from 18-25 days to start a new habit. With that in mind, here are some tips to improve your chances of making/changing a habit and keeping that New Year’s Resolution:
1. New Year’s resolutions have to be manageable
Psychologists know that small goals lead to big success.
But how many of us are setting a New Year’s resolution to complete 5 pushups a day or read one sentence of a book?
This isn’t to say you shouldn’t be thinking about and aiming for large, scary, ambitious goals, but that large goals need a manageable plan attached to them.
For example, you might want to get in shape or lose 35 pounds this year. Those are big goals that don’t really tell you how you’re going to complete them.
Instead, how about saying “I’m going to get in shape this year by building a habit of taking a 20-minute walk every morning.”
This isn’t just a more manageable resolution to being with (which you can adjust later). It’s also specific. As you write your New Year’s resolutions, remember the power of SMART goals: They’re Specific, Measurable, Achievable, Relevant, and Time-bound.
2. New Year’s resolutions need to have some progress you can track
Psychologists also know that we’re more likely to stay motivated to hit big goals if we can see regular progress towards them.
Tracking progress helps you stay committed to goals. It gives you something to celebrate each day. And it helps keep you motivated when your exciting New Year’s resolution becomes a daily slog.
So how will you track your 20-minute walk each morning?
You could set up a big calendar near your desk and write a large X on each day you walk (this is called the ‘don’t break the chain’ method). Or you could use a fitness tracker. Or even create an accountability group with friends who check in with you each day.
The method is up to you. What’s important is that there is some daily reminder of what you’re working on and how you’re doing.
3. New Year’s resolutions will only stick if they’re meaningful to you
Lastly, psychologists know that you’re much more likely to hit a goal, build a habit, or stick with a resolution if they align with your core values.
In other words, you’re working towards something you care about for the right reasons.
- We want to switch jobs to make more money.
- We want to lose weight to be more attractive.
While these results might seem like powerful motivators, they’re actually not. Researchers have found that the most powerful motivation comes from intrinsic motivation—the values and purpose that you already have.
So why do you want to lose weight or get into shape? If you need help, try using the Five Whys method. This is where you ask ‘Why?’ and then use the answer as the basis for the next question.
For example: I want to start my own business.
Why? I’m sick of my work.
Why are you sick of your work? Because I spend too much time on emails and in meetings.
Why do you spend so much time on emails? Because my manager micromanages us too much.
Why does that bother you? Because I value my personal freedom and autonomy.
Why are those so important to you? Because my parents were entrepreneurs and I’ve always dreamed of following in their footsteps.
All of a sudden, you have a New Year’s resolution that has a deep personal connection and is much easier to stick with.
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