It’s that time of year again when we reflect on the prior year (although many of us may prefer not to this year!) and make New Year’s resolutions for the coming year. Almost half of us will make intentions for the new year, and yet studies have shown that the majority of resolutions are unlikely to stick past a month, let alone for a year or more. So, is there any point in making a resolution on January 1st? Are there things we can do to increase the odds that they will actually stick? Here’s what science says.

What do we know about New Year’s resolutions?

New Year’s resolutions are quite popular in the United States, with polls reporting that about 44% of us plan to make them for the coming year.

The most common resolutions concern physical health, weight loss, and eating habits. Other popular plans include quitting smoking, improvement in relationships, mental health and sleep optimization, and work related achievements. In one study, a week into the new year, 77% of participants self-reported that they had kept their resolution, but this dropped to 55% after one month and 40% after six months.

Which isn’t all that bad, actually.

So how can we give ourselves a better chance of sticking with it?

The science behind habit change

We are certainly creatures of habit. And making new habits is exceptionally hard. One science-backed way to create new habits that actually stick is by using a method called SMART goals - Specific, Measurable, Achievable, Relevant, and Time-framed. The idea here is to make resolutions as detailed and manageable as possible. Research has shown that specific goals tend to result in success more often than vague or abstract goals. So rather than someone who is currently eating a rather typical Standard American diet attempting to go totally whole food, plant based on January 1, a more attainable goal might be, “Eat one entirely plant based meal a week for the month of January.” After the month of January, depending on how that went, goals can be reset and reimagined. Setting yourself up for success leads to feeling good about your accomplishments, which in turn makes you more likely to continue on your journey, rather than beating yourself up for “failing.”

What about the research on New Year’s resolutions?

With regards to New Year’s resolutions more specifically, one study found that an “approach-oriented” resolution was more successful than a “avoidance-oriented” resolution. Meaning, those who phrased their New Year’s resolutions as behaviors that they plan to start doing, as opposed to quitting, can lead to more meaningful change.

This is in line with other habit change research demonstrating that it’s much easier to crowd out things we wish to change with good habits, rather than making certain things forbidden. Rather than focusing on the cookies you want to stop eating after dinner every night, consider re-framing the goal to emphasize the goal servings of fruits and veggies per day to hit. Instead to depriving yourself of something (which makes you crave it more), focus on what you are adding in, leaving little room to focus on the things you are trying to do less of.

Other options

If you’ve tried some of the above techniques, and they haven’t worked for you in the past, consider other options to help you hit your goals.

1. Consider rewards - Just be careful that the reward doesn’t become counter-productive to your goal! When you pick the right reward, it can be quite effective for both little and small goals. For instance, a walk to get tea or some down-time with your favorite show once you’ve crossed off your “to-do” list, or a bigger reward for hitting a larger milestone.

2. Find someone to hold you accountable - Research has consistently demonstrated that having an accountability buddy can be instrumental for success. Often it’s helpful for this to be a member of your household, particularly if the goal centers on healthy living or dietary changes, but it can be anyone - a close friend, health coach, or your doctor! Your accountability buddy check in on you and your goals and help you problem solve roadblocks along the way.

3. Write it down - Putting pen to paper helps make your goals more concrete and elevates their importance. You can place them somewhere to help serve as a reminder or allow for daily intention setting.

4. Set interim goals - If you have a big, hairy ambitious goal, consider breaking it up into a couple of manageable parts. Set check-in points along the way, so you can pivot if necessary.

5. Be realistic about where you are - Maybe this year isn’t the year for New Year’s resolutions. 2020 has been the year of survival for many, so maybe now isn’t the time to focus on habit change. Maybe just finding some time to reflect and give space for a general theme for next year is more your vibe right now. That’s ok too.

My final thoughts

I’m not usually a big fan of New Year’s resolutions. I’ve found that most people, myself included, tend to make them too grand and then disappoint themselves when they miss the mark. That said, I do find something particularly renewing and empowering about January 1 and the promise it can bring. With the right tools, a New Year’s resolution can be a powerful time to bring about healthful change and growth. Here’s to the end of 2020, and the beginning of a promising new year.