Reflecting on the past and striving for a brighter future

As the saying goes, “new year, new you.” When individuals seek to make changes in their lives, they often choose significant time markers, like the start of a new semester, to initiate these changes. Dai, Milkman, and Riis describe this phenomenon as “the fresh-start effect.” Among these milestones, the beginning of a new year stands out as the most significant. Typical New Year’s resolutions often centre around self-improvement goals like losing weight, quitting smoking, and improving relationships, with the hope of achieving positive results for both physical and mental well-being. Enhancing the chances of individuals successfully meeting their resolutions could be advantageous for both the person and society. 

New Year’s resolutions are not a novel concept. The ceremonial proclamation of commitment transcends generations, calendars, civilizations, and forms of communication, embodying a distinctly contemporary essence yet possessing unexpectedly ancient origins. The ancient Babylonians are believed to have been the first humans who set New Year’s resolutions some 4,000 years ago. They were the inaugural community to conduct documented festivities in commemoration of the new year; nevertheless, for them, the year commenced not in January but in mid-March, coinciding with the planting of crops. During the extensive 12-day religious festival called Akitu, the Babylonians either crowned a new king or renewed their allegiance to the current monarch. They pledged to the deities to settle their debts and return any borrowed things. These commitments may be regarded as precursors of our New Year’s resolutions. If the Babylonians adhere to their promises, their (pagan) deities would grant them favour for the forthcoming year. Otherwise, they would lose the gods’ favour, a state no one desired to inhabit. In ancient Rome, Julius Caesar designated January 1 as the new year in 46 B.C., in reverence to Janus, the two -faced God representing contemplation and foresight. The Romans performed sacrifices and made resolutions for the forthcoming year. Early Christians designated this day for introspection and personal development. In 1740, John Wesley established the Covenant Renewal Service, often known as watch night services, as a spiritual alternative to conventional New Year celebrations, emphasizing prayer and resolutions, especially within evangelical Protestant and African American groups.

Despite their religious origins, New Year’s resolutions are today predominantly a secular tradition. Instead of making promises to the gods, most people make resolutions for themselves, focusing entirely on self-improvement.  However, the practice has evolved dramatically in the twenty-first century, becoming a ‘social media ritual’ in which individuals all over the world openly express what they care about in an interactive and highly visible environment. 

Unfortunately, multiple studies indicate that the majority of these resolutions do not stick. Ayelet Fishbach, one of the world’s leading scholars on the science of motivation, has written a book “Get It Done: Surprising Lessons from the Science of Motivation.” However, as the months pass, those ambitions are generally forgotten. Why is it so difficult to keep with resolutions? Kaitlin Woolley, a professor of marketing and management at the Samuel Curtis Johnson Graduate School of Management, and her colleagues discovered that people are more likely to stick to goals that are enjoyable, engaging, and personally satisfying. People who found their goals organically pleasurable and encouraging were far more likely to stick to them over the year.” Woolley stated that many individuals presume that if something holds significance or worth, they will inherently be more inclined to persist with it. This study demonstrates that one’s emotional state during an activity significantly influences outcomes more than commonly perceived. Experiencing joy in the process sustains individuals, even after several months.  Woolley further stated, “That belief could be holding them back though, because if a goal feels like a chore, they’re less likely to keep doing it, no matter how much they want the outcome.”

The notion that New Year’s resolutions are ineffective has been frequently documented in the newspapers over the years. A Chi-square test indicated that individuals with approach-oriented goals were notably more successful in maintaining their resolutions than those with avoidance-oriented goals. Numerous studies have shown that approach-oriented goals are more advantageous than avoidance-oriented ones.

The primary reason individuals fail to adhere to their resolutions is that they often set too many or create unrealistic goals. They may also fall prey to “false hope syndrome,” which involves having misguided expectations regarding the speed, effort, and outcomes of behavior change. However, it’s important to note that people who set New Year’s resolutions have a success rate approximately ten times higher than those who attempt to change their behavior without them. Furthermore, making multiple attempts at self-improvement tends to produce better outcomes than a single effort, and those who initially do not succeed frequently persist with the same resolution until they achieve lasting change.

To alter daily habits, one must also shift their mindset. However, there are proven methods to help individuals maintain their resolutions. To successfully achieve resolutions, start with realistic and practical goals, such as gradually reducing alcohol intake rather than quitting entirely. Focus on one resolution at a time to avoid overwhelm, and ensure your goals are SMART (specific, measurable, achievable, realistic, and time-bound). Share your resolutions with friends and family for support, and consider changing habits together with those close to you. Remember, you can make changes at any time, and accept that setbacks are part of the process; learn from them and keep moving forward.

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