Guest Post: The psychology of New Year’s resolutions

by Mark Griffiths, Nottingham Trent University

Research has shown that about half of all adults make New Year’s resolutions. However, fewer than 10% manage to keep them for more than a few months.

As a professor of behavioural addiction I know how easy people can fall into bad habits and why on trying to give up those habits it is easy to relapse. Resolutions usually come in the form of lifestyle changes and changing behaviour that has become routine and habitual (even if they are not problematic) can be hard to do.

Happy New Year, 2017!

The most common resolutions are: losing weight, doing more exercise, quitting smoking and saving money.

The main reason that people don’t stick to their resolutions is that they set too many or they’re unrealistic to achieve. They may also be victims of “false hope syndrome”. False hope syndrome is characterised by a person’s unrealistic expectations about the likely speed, amount, ease and consequences of changing their behaviour.

For some people, it takes something radical for them to change their ways. It took a medical diagnosis to make me give up alcohol and caffeine and it took pregnancy for my partner to give up smoking.

To change your day-to-day behaviour you also have to change your thinking. But there are tried and tested ways that can help people stick to their resolutions – here are my personal favourites:

Be realistic. You need to begin by making resolutions that you can keep and that are practical. If you want to reduce your alcohol intake because you tend to drink alcohol every day, don’t immediately go teetotal. Try to cut out alcohol every other day or have a drink once every three days. Also, breaking up the longer-term goal into more manageable short-term goals can be beneficial and more rewarding. The same principle can be applied to exercise or eating more healthily.

Do one thing at a time. One of the easiest routes to failure is to have too many resolutions. If you want to be fitter and healthier, do just one thing at a time. Give up drinking. Give up smoking. Join a gym. Eat more healthily. But don’t do them all at once, just choose one and do your best to stick to it. Once you have got one thing under your control, you can begin a second resolution.

Be SMART. Anyone working in a job that includes setting goals will know that goals should be SMART, that is, specific, measurable, achievable, realistic and time-bound. Resolutions shouldn’t be any different. Cutting down alcohol drinking is an admirable goal, but it’s not SMART. Drinking no more than two units of alcohol every other day for one month is a SMART resolution. Connecting the resolution to a specific goal can also be motivating, for example, dropping a dress size or losing two inches off your waistline in time for the next summer holiday.

Tell someone your resolution. Letting family and friends know that you have a New Year’s resolution that you really want to keep will act as both a safety barrier and a face-saver. If you really want to cut down smoking or drinking, real friends won’t put temptation in your way and can help monitor your behaviour. Don’t be afraid to ask for help and support from those around you.

Change your behaviour with others. Trying to change habits on your own can be difficult. For instance, if you and your partner both smoke, drink and eat unhealthily, it is really hard for one partner to change their behaviour if the other is still engaged in the same old bad habits. By having the same resolution, such as going on a diet, the chances of success will improve.

Don’t limit yourself

Changing your behaviour, or some aspect of it, doesn’t have to be restricted to the start of the New Year. It can be anytime.

Accept lapses as part of the process. It’s inevitable that when trying to give up something (alcohol, cigarettes, junk food) that there will be lapses. You shouldn’t feel guilty about giving in to your cravings but accept that it is part of the learning process. Bad habits can take years to become ingrained and there are no quick fixes in making major lifestyle changes. These may be clichés but we learn by our mistakes and every day is a new day – and you can start each day afresh.

If you think this all sounds like too much hard work and that it’s not worth making resolutions to begin with, bear in mind that people who make New Year’s resolutions are ten times more likely to achieve their goals than those who don’t.



Mark Griffiths, Director of the International Gaming Research Unit and Professor of Behavioural Addiction, Nottingham Trent University

This article was originally published on The Conversation. Read the original article.

Guest Post: Is New Year the best time for resolutions?

by Simon Crisp, Monash University

For many of us, the start of a new year heralds a new beginning, and an important opportunity to commit to significant personal changes. But why does this single moment in the year hold almost superstitious significance as the optimal time for change?

As a psychologist who counsels people throughout the year, I believe there are several reasons. The end of a calendar year and simultaneous holiday break allows people to reflect on the previous year and take stock of things they’ve achieved – or not.

This reflection can provide important information about how successes were achieved, or why desired changes were not: bad timing, lack of preparation, a need to change priorities, diminishing motivation, and so on.

Psychologically, the new year provides a “clean slate” where one can start afresh and leave behind the disappointments, frustrations and “old self” and start again.

So far that all sounds good but, as we all know, few people actually achieve their New Year’s resolutions. I believe there are several main reasons for this.

One of the most common is that resolutions are impulsive, often-drunken and fanciful fantasies. Caught up in the festive spirit, it may only occur to people to make a resolution during the New Year’s Eve celebrations – hardly an ideal place to select and plan behaviour change.

Afterwards we trivialise our choice of goal and commitment to it as not much more than a whim, not really believing we will actually achieve the goals we set. At this point it really doesn’t look too promising. By the time the hangover has worn off or we’re back from holidays, the resolutions you made might be forgotten, or at least treated as a holiday novelty.

By way of contrast, in my clinical work I see people throughout the year who are motivated to make changes in their lives. On the whole, my clients (thankfully) do make substantial changes in significant areas of their lives, but the difference here, in contrast to many people’s New Year’s resolutions, is that my clients are motivated to change for often very negative reasons, or due to devastating events.

That’s not to say we can’t make important changes for positive reasons with the aim of enhancing our lives, rather than just making ourselves less unhappy. What we can take from this clinical experience are the important elements that can lead to successful life-changes for any person.

It’s vitally important to find the right time for change – a time when you’re in the right mental space and perhaps financial situation to achieve your goal. Arguably, the most important step is putting in the hard work in preparation for the life change.

It’s also important to ensure your goal is realistic, meaningful, worthwhile, desirable, appropriate to your broader needs and, ultimately, whether it’s worth the sacrifices that may be required to achieve it.

Of course, the road to significant and lasting personal change is often fraught with challenges. It’s important to:

• anticipate set-backs and use them as important learning opportunities
• establish a team of genuine supporters
• break larger goals into smaller achievable steps, including something that can be done each day
• ensure you reward yourself for progress regularly – celebrate each step as it’s achieved.

While ridding yourself of a bad thing (such as excessive alcohol use) can be motivating and worthy, unless you balance such a goal with some positive gain it’s unlikely you’ll be motivated by the process. In fact, without positive gain, you’re likely to feel pessimistic about the significant change.

In clinical psychology too, it’s essential to introduce “positive psychology”, even to the most troubling issues, including depression, entrenched negative behaviours, or destructive inter-personal relationships.

Positive psychology could include a focus on increased fitness and exercise, rather than simply aiming to lose weight, or increasing opportunities for fun and novelty, rather than simply drinking less.

Time and again, I see that we are more motivated to change if that change includes adding something of value to our lives. Importantly, this change in itself becomes self-rewarding and more likely to repeated – and with enthusiasm.

The pioneering researcher in positive psychology, Dr Martin Seligman at the University of Pennsylvania, argues that this leads to “learned optimism” and ultimately greater contentment and increased happiness.

So, while New Year’s day may not be the ideal moment to make a meaningful change, it could still be the first step along a productive and successful path toward important life changes.



Simon Crisp, Clinical Psychologist, Monash University

This article was originally published on The Conversation. Read the original article.