What Does Science Say About New Year's Resolutions?
Happy New Year! I’m sure most, if not all, of you are eager to wish “good riddance” to 2020. It was quite a year. Many of you have also made some New Year’s resolutions, in hopes of a better, healthier, happier, or more productive 2021. It’s kind of hard not to!
Do New Year’s resolutions work? What does the science say?
Surprisingly, New Year’s resolutions have been studied in peer-reviewed research in the last few decades. And guess what? They can actually be helpful! There are also things you can do to make it more likely that you’ll stick to them.
In a recent study of over 1000 people, those who created a “do” resolution were significantly more successful than those who created a “don’t” goal. Almost 60% of the people with a “do” goal said they were successful one year after they started!
Although it wasn’t that recent, a 1989 study found some characteristics in common for people were were successful with their New Year’s resolutions. Successful resolvers showed readiness to change and self-efficacy (belief in one’s own abilities). They also showed less self-blame and wishful thinking.
What does this mean for you?
If you want a better chance at being successful with your New Year’s resolutions, you can try the following:
Make a “do” goal rather than a “don’t” goal. Try to exercise three times per week or eat more vegetables, rather than be less lazy or don’t eat cookies. You don’t have to completely change your goal, but you may want to consider rewording it in the positive.
Choose goals that you want to achieve. Don’t spend energy going after someone else’s goals for you. Your resolutions should be goals that interest you. Don’t set goals because you think you should. Does your mom think you should gain weight? Unless you agree, don’t worry about it. Think about what you want this year.
Set a goal you believe you can achieve. Self-doubt is often a self-fulfilling prophecy. Even if you don’t feel ready, fake it ‘til you make it. If you’re sure you can’t do it? Think about an intermediate goal, a goal that will get you halfway there in 2021 and the other half in 2022.
Don’t blame yourself. Give yourself grace for what has already happened and you can’t change. Forgive yourself when (not if, when - nobody is perfect) you make mistakes. If you blame yourself, you are less likely to keep going towards your resolution.
Stumped for resolution ideas that meet these criteria? Here are some suggestions.
Compliment one stranger every day
Say “thank you” to one stranger every day
Write down three things you are grateful for every day
Walk outside for at least 3 minutes a day
Exercise at least 3 times a week
Eat vegetables at every meal
Celebrate “Meatless Mondays”
Have 30 minutes without screens every day
Say one nice thing about yourself every day
Drink at least 64 oz of water every day
Volunteer at least 20 hours this year
Once a week, unsubscribe from junk email
Talk to at least one friend a week on the phone or Zoom
What are your resolutions? Comment below!
Sources:
https://iaap-journals.onlinelibrary.wiley.com/doi/abs/10.1111/aphw.12172
https://pubmed.ncbi.nlm.nih.gov/33296385/