The Psychology of Resolutions: Why We Make Them Every Year
As the new year dawns upon us, people often find themselves in a position of introspection and self-reflection. Many reassess their life goals and set resolutions for the new year. Some of the most popular resolutions include losing weight, eating healthier, exercising more, learning a new skill, quitting smoking, cutting back on alcohol or drugs, travel, volunteering, and improving mental health. However, even though people start off with great zeal and determination, research shows that around 80% of new year’s resolutions fail by February. So, why do some people succeed while others fail to keep their resolutions throughout the year?
To answer this question, we need to delve into the science behind new year’s resolutions. According to researchers, willpower, a sense of self-control, self-efficacy, and motivation are the primary factors that determine success in keeping resolutions. Willpower is the ability to control one’s impulses and postpone gratification, while self-efficacy is the belief in one’s ability to achieve goals. Both of these factors are linked to the prefrontal cortex of the brain, which plays a crucial role in decision-making, reasoning, and working memory. When we set resolutions, we activate the prefrontal cortex and rely on our willpower and self-efficacy to stay on track. However, the prefrontal cortex is also one of the brain’s most energy-intensive regions, and if we don’t give it enough rest, glucose, and adequate nutrition, we experience decision fatigue and lose control over our impulses.
The Brain’s Reward System: How to Achieve Resolutions Effectively
Moreover, researchers also found that poor planning and implementation strategies, unrealistic goals, lack of social support, and negative self-talk can also contribute to the failure of new year’s resolutions. Planning is vital for setting realistic goals and outlining the necessary steps to achieve them. People who make specific, measurable, achievable, relevant, and time-bound (SMART) goals are more likely to stick with their resolutions. Additionally, seeking support from family, friends, or professionals, who can provide encouragement and feedback, can help maintain motivation and accountability. Finally, the way we talk to ourselves about our resolutions can influence our success. Negative self-talk, such as “I’m a failure,” “I’m weak,” or “I’ll never be able to achieve this,” demotivates and undermines our self-efficacy. On the other hand, positive self-talk, such as “I can do this,” “I’m getting better,” or “I’ll try again” fosters a growth mindset and encourages persistence.
Another crucial factor that impacts the success of new year’s resolutions is our environment. The places we live, work, and spend our leisure time influence our behavior by providing cues and triggers that either facilitate or hinder our goals. For instance, if our goal is to eat healthier, but we live in a food desert with limited access to fresh produce and healthy options, it becomes challenging to achieve our goals. Additionally, if we work in a stressful, toxic environment, it becomes more challenging to maintain our motivation and focus on our goals. Therefore, creating an environment that supports our goals, such as removing temptations, creating healthy habits, and surrounding ourselves with positive influences, can significantly increase the likelihood of achieving our resolutions.
In conclusion, setting new year’s resolutions can be an effective strategy for self-improvement, but success relies on more than just good intentions. Understanding the science behind willpower, self-efficacy, motivation, planning, support, self-talk, and environmental cues is essential for setting realistic and achievable goals. By taking a holistic approach and addressing all these factors, we can increase our chances of keeping our resolutions and making lasting positive changes in our lives.