As the New Year approaches, millions of Britons will set resolutions they are unlikely to keep. Research from the University of Scranton, compiled by Statistic Brain, shows that only 8% of people who make a New Year's resolution successfully achieve their goal. According to Timothy Pychyl, associate professor of psychology at Carleton University, a resolution 'has failure and procrastination built into it from the get-go.'
Experts say the problem lies in setting unrealistic goals. Psychotherapist Rachel Weinstein, co-director of the Adulting School in Maine, explains that people often assume they can 'be a completely different person' in the New Year. 'Changes happen in small steps over time,' she says. Adding to the difficulty, hearing about friends' ambitious goals and marketing messages can exacerbate the issue.
Repeated failure can backfire, leaving people feeling discouraged. Psychologist Joseph Luciani notes that after unsuccessful attempts, individuals are left with a feeling of failure that makes it hard to live up to other intentions. 'Holiday intentions are hollow intentions,' he says, adding that people often go from a 'gung-ho attitude' to 'this is too hard.'
Surprisingly, sharing resolutions with others may hinder success. According to Pychyl's research, announcing goals can provide a premature sense of reward, reducing motivation to follow through. 'Sometimes, it's the absolute worst thing you could do, to tell everyone,' he says. 'Present self-wins, future self-losses.'
To improve chances of success, experts advise starting early rather than waiting for 1 January, as delaying constitutes 'a form of culturally-prescribed procrastination.' Weinstein recommends setting easy-to-achieve goals that can be scaled up. For example, adding a third gym session if you already work out twice a week. This boosts self-esteem and leads to better follow-through on more difficult goals.
