As we enter the second week of the new year, signs of resolutions are everywhere — crowded gyms, unread books like “War and Peace” on nightstands, and the decline of mid-week wine offers. However, the scene will likely shift by Valentine’s Day as enthusiasm wanes.
Studies indicate that most people abandon their resolutions within four months, with less than seven percent turning them into lasting habits, as per a 2023 Forbes Health survey of 1,000 participants.
Despite these statistics, experts assure that there are strategies to help resolutions stick by leveraging behavioral science principles.
Professor Katy Milkman explains that New Year’s resolutions capitalize on the “fresh start effect,” which taps into the perception of a new beginning, sparking motivation and a renewed vision of personal growth.
Research indicates that enjoying the set goal significantly influences success rates. Professor Kaitlin Wooley recommends incorporating enjoyment into challenging endeavors to enhance commitment. For instance, if taking up running, find ways to make it enjoyable, such as listening to podcasts or running with a friend.
Temptation bundling, a concept advocated by Milkman, involves pairing a challenging task with a rewarding activity, boosting motivation and persistence in habit formation. Finding joy in the process can be crucial in maintaining resolutions.
Barb Marshall’s approach of combining letter writing with screen time reduction exemplifies how small moments of pleasure can reinforce resolutions. Woolley’s research highlights the importance of framing goals positively to enhance adherence.
Adrienne Grant’s daily gratitude practice showcases the power of incremental changes in achieving resolutions, as supported by Milkman’s findings. Embracing the idea of Monday as a fresh start can also help reignite motivation for those who have strayed from their resolutions.
In essence, understanding behavioral science principles and implementing enjoyable strategies can significantly increase the likelihood of sticking to New Year’s resolutions, turning them into lasting habits.