The start of a new year often brings a surge of determination to hit the gym, read more books, or cut back on indulgences. However, by the time Valentine’s Day rolls around, many resolutions are abandoned. Research indicates that most people give up on their resolutions within four months, with only a small percentage turning them into lasting habits.
Despite this trend, experts suggest that it doesn’t have to be this way. By leveraging behavioral science, individuals can increase the likelihood of sticking to their resolutions. According to Prof. Katy Milkman, New Year’s resolutions tap into the “fresh start effect,” offering a chance to reimagine oneself and find renewed motivation.
Maintaining motivation is crucial, and enjoyment plays a key role in sustaining goals. Kaitlin Wooley, a marketing professor, highlights that pursuing enjoyable activities increases the likelihood of long-term success. She advises against adopting a self-sacrificial attitude and recommends making goals more enjoyable by incorporating elements like podcasts or social activities.
Incorporating rewards into the goal-setting process, a concept known as temptation bundling, can boost motivation and persistence. By pairing challenging tasks with appealing rewards, individuals can create a more enticing path to achieving their resolutions. Daily, manageable changes, such as expressing gratitude each morning, can also enhance the chances of sticking with new habits.
For those who have already veered off course, the idea of a fresh start doesn’t have to wait until the next year. Milkman suggests viewing Mondays as “miniature fresh starts,” offering regular opportunities to reset and refocus on goals. By reframing resolutions as enjoyable pursuits and embracing incremental changes, individuals can increase their chances of long-term success.