LWC’s Head of Psychology, Lottie Howes examines the rise of the resolution and why they’re so difficult to stick to….

When was the last time you made a New Year’s resolution?

Research suggests that between 80 and 90 per cent of the challenges we set for ourselves at this time of year, fail within the first few weeks.

It’s not difficult to understand why we want to make a change. Once the Christmas tree has been sent to recycling and we’ve consumed the last of the Celebrations, it’s natural to see the New Year as the start of something different. Whether it’s parents hoping to nurture better habits, staff setting professional goals or students aiming for personal and academic growth. This time of year is great for taking a deep breath and making a fresh start. The good news is that understanding the psychology behind successful goal-setting can make all the difference and lead to you to sticking with the resolutions beyond February.

The tradition of making resolutions dates back centuries, with ancient Babylonians making promises to their gods at the start of each year. Psychologically, the New Year represents a powerful temporal landmark; a concept known as the ‘fresh start effect.’ This theory suggests that significant dates, like January 1st, create a sense of a clean slate; making us more motivated to pursue our goals. These moments separate our past selves from our present ambitions and inspire us to aim higher and make meaningful changes.

But as we know, the statistics are grim, with research suggesting that most resolutions don’t make it past the first few weeks. A big part of the problem is that our rational intentions often clash with ingrained habits. Resolutions like ‘I want to lose weight’ or ‘I’ll be more organised’ sound great, but they’re often too vague to translate into real action. Without a clear plan, we default back to our usual routines.

So, how can we set resolutions that work? The key is to focus on specific, actionable goals. For example, instead of resolving to ‘exercise more,’ you might decide, ‘I’ll go for a 30-minute run every Monday, Wednesday, and Friday at 7am.’ Being precise creates a roadmap for change and makes it easier to build new routines. Although, anticipating challenging road humps is equally important.

‘If-then’ planning can help you stay on track when life gets in the way. For instance, if you’re too tired to jog in the morning, plan to take a brisk walk during lunch instead. This proactive approach equips you to handle setbacks without losing momentum.

Don’t fall into the trap of setting yourself challenges that are too difficult to reach either. Grand resolutions often lead to burnout, but gradual changes are more sustainable. If your goal is to eat healthier, begin by adding one extra serving of vegetables to your meals each day, rather than vowing to create three home-cooked meals a day that would put Joe Wicks to shame. These small adjustments build confidence and pave the way for bigger changes over time.

Oh and think you need to do this alone? Think again. Social support plays a vital role in staying committed. Sharing your goals with friends, family, or colleagues can create a sense of accountability.

But through it all, remember to be kind to yourself and practice self-compassion. Slip-ups are inevitable, but they don’t have to derail your progress. Reflect on what went wrong, adjust your approach and keep going. Treat yourself with kindness and focus on progress rather than perfection.

Whatever your goals, remember that small, consistent steps lead to meaningful change and success beyond those early weeks of February!