Setting Resolutions? Try This Instead.
You may be able to guess the three most popular New Year’s resolutions for 2022 among Americans. People wanted to live healthier, be happier, and lose weight. [1]
You may also be able to predict how successful people are with resolutions. Studies show that under 10% of people stick to their goals.[2]
It’s not about the goals
The New Year is a fresh start, which can come with an extra boost of motivation to make positive changes. [3] Even though New Year’s resolutions aren’t known for their success rates, the goals aren’t the problem. Setting goals, especially around the New Year, can be an effective way to make progress. The key to setting yourself up for success is to focus less on the goal and more on how you’re approaching the goal.
Tips for setting New Year’s goals
Trade “I won’t” for “I will”: Take a look at your goals. Are they inviting you toward something new or away from something you don’t want? Studies show that goals centered on approaching what you want are more successful than ones centered on avoiding what you don’t want. [4]
Pretend you’re setting goals for a loved one: Would your goals sound different if you were setting them for someone you love instead of yourself? Frame your aspirations in ways that feel encouraging and kind. For instance, you might trade “I want to stop eating junk food,” for “I want to eat foods that give me energy.” Replace negative statements with positive ones that come from a caring place.
Call them goals, not resolutions: Resolutions are promises, which can come with unnecessary pressure. When you’re trying to make changes, focus on making progress towards your goals rather than keeping some promise.
Avoid “all or nothing” thinking: The road to change is bumpy and it’s important to not let one bad day make you believe you failed. Slip-ups are just as important in your progress as successes are.
There’s no rule that says you must have New Year’s resolutions. However, if the New Year feels like the right time to set new goals or recommit to existing ones—go for it! Try out some of the tips to create goals and an approach that lasts long after the thrill of a new year wears off.
Americans who plan to make New Year’s resolutions are more optimistic about better things in 2022. YouGovAmerica.
New Year’s Resolution Statistics. Statistic Brain Research Institute.
The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior. The Institute for Operations Research and the Management Sciences