As we enter the second week of the new year, the signs of resolutions are everywhere – from crowded gyms to ambitious reading lists and abstaining from mid-week indulgences. However, history shows that by Valentine’s Day, these well-intentioned goals often fall by the wayside.
Research indicates that most individuals abandon their resolutions within four months, with only a small percentage managing to turn them into lasting habits. Despite this trend, experts suggest that there are effective ways to leverage behavioral science to ensure resolutions stick.
According to Professor Katy Milkman, New Year’s resolutions capitalize on the “fresh start effect,” tapping into the perception of a new beginning and providing a motivational boost. Milkman, from The Wharton School of the University of Pennsylvania, emphasizes the importance of enjoying the goals set, as demonstrated in a study she co-authored with Professor Kaitlin Wooley.
Wooley highlights that while resolutions can be challenging, they should also be enjoyable to increase the likelihood of success. For instance, if taking up running, find ways to make it fun, such as listening to a podcast or running with a friend, rather than solely focusing on the difficulty of the task.
The concept of temptation bundling, merging challenging activities with rewarding experiences, can significantly enhance motivation and persistence. By associating a less appealing task with a desirable activity, individuals can increase their commitment to achieving their goals.
One individual, Barb Marshall, plans to reduce screen time and write a letter weekly this year, finding joy in the act of letter writing to stay motivated. Her dual resolutions align with research showing that reframing goals to incorporate positive experiences rather than deprivation can lead to better outcomes.
Adrienne Grant, adopting a daily gratitude practice, exemplifies the effectiveness of making small, achievable changes regularly. This approach, backed by Milkman’s research, increases the likelihood of long-term adherence to resolutions.
For those who have already veered off track, the advice is not to wait until the next year to start anew. Milkman suggests viewing Mondays as “miniature fresh starts” that can reignite motivation and drive towards new goals throughout the year.