Pulse Publications #23 - January 2024

New Year’s Resolutions.... Are They Still a Thing?

By Dr. Melissa Mischka, PsyD

AS THE COUNTDOWN TO A NEW YEAR BEGINS,

the tradition of making resolutions becomes a thorn in our sides. From promising to get physically fit to vowing to kick bad habits, setting resolutions has become synonymous with new beginnings. However, the statistics reveal a stark reality: a significant number of these well-intended resolutions fail within the first few months. But why do New Year’s resolutions often fall short of realization?

One of the primary reasons resolutions fails is the establishment of unrealistic expectations. When the clock strikes midnight, enthusiasm and optimism drive many people to set ambitious goals without considering the practicality or sustainability of these objectives. Unrealistic goals can set individuals up for disappointment and demotivation when faced with challenges.

Resolutions often lack specificity and actionable plans. Vague goals like “get fit” or “eat healthier” lack the necessary detail and structure for implementation. Without a clear plan outlining the steps required to achieve these objectives, individuals may struggle to translate intentions into actionable behaviors.

The ‘all-or-nothing’ mentality can sabotage resolutions. When faced with setbacks or minor deviations from the set

goals, individuals might perceive these as failures, leading to abandonment of the entire resolution. This mindset overlooks the value of progress and discourages perseverance.

Many resolutions are made in isolation, without accountability or support systems in place. Lack of encouragement or external support can make it challenging to stay motivated, especially when facing obstacles or moments of weakness.

Attempting to overhaul multiple aspects of life simultaneously can lead to overwhelm and burnout. Trying to change too much too quickly can exhaust motivation and willpower, making it difficult to sustain the initial burst of enthusiasm.

The ritual of making resolutions primarily at the start of a new year contributes to a cyclical pattern. There’s often a lack of reflection on why previous resolutions failed, leading to the repetition of similar goals without addressing underlying obstacles.

While New Year’s resolutions carry positive intentions, their efficacy often falters due to inherent flaws in their formulation and execution. Instead of solely relying on resolutions, consider adopting alternative approaches for lasting change:

1. **Goal Setting with Realism:** Set achievable and specific goals with actionable steps, ensuring they align with

personal values and lifestyle.

2. **Continuous Reflection and Adjustment:** Regularly reflect on progress, adjust goals if needed, and celebrate milestones achieved along the way.

3. **Focus on Habits and Systems:** Emphasize building sustainable habits and systems that support long-term change rather than short-lived resolutions.

4. **Seek Support and Accountability:** Engage with a supportive network or seek professional guidance to maintain accountability and motivation

5. **Embrace Mindful Persistence:** Cultivate patience and resilience, understanding that change is a gradual process requiring consistent effort and selfcompassion.

While the tradition of New Year’s resolutions embodies hope and the pursuit of self-improvement, their failure rates highlight the need for a shift in approach. Sustainable change requires realistic goals, thoughtful planning, ongoing evaluation, and a mindset focused on progress rather than perfection. By embracing continuous growth and making deliberate, sustainable choices throughout the year, individuals can move beyond the limitations of traditional resolutions toward meaningful, lasting transformations.