Stop Resolution Madness: Reach Your Goals in 2024!

Written by Rose while ambitiously thinking of the future.

It's that time of year again! Making ambitious New Year's resolutions full of motivation and optimism. But how can you make them actually stick this year instead of losing steam by February? Research shows only about 25% of people who make New Year's resolutions actually achieve them (Marlatt & Kaplan, 1972). However, studies in psychology and behavioral science reveal strategies that can significantly increase your success. Here are 5 research-backed tips:

Set Specific, Measurable Goals

According to a study published in the Journal of Clinical Psychology, people who set specific, quantifiable goals like "I will exercise 4 days per week for 40 minutes" are far more likely to succeed compared to vague resolutions like "I want to exercise more this year" (Polivy & Herman, 2002). Having clearly defined metrics and targets lets you tangibly track progress day-to-day and week-to-week, providing a sense of momentum.

Start Small

Psychologists note that the bigger the desired change, the harder it is to sustain long-term (Norcross & Vangarelli, 1989). Incremental changes accumulated over time lead to significant change. For example, start by committing to 10 minutes of meditation each day rather than one hour. Or cut out just sugary sodas before trying to overhaul your whole diet all at once. Small, gradual steps are more sustainable.

Make It Easy

The concept of "friction" from behavioral economics research shows that removing obstacles in the path of a desired action increases follow-through (Thaler, Sunstein, & Balz, 2014). Want to read more? Keep a book on your nightstand to eliminate the friction of going to the library. Goal to meditate? Set up alerts on your phone so you don't have to remember. Fewer barriers pave an easy path toConsistency.

Schedule It

An analysis published in PLOS One found that 91% of successful resolutions are scheduled into people's calendars versus just 39% of failed resolutions (Dalton & Spiller, 2012). The act of protecting your resolution time by literally blocking it off in your daily or weekly routine makes you far more likely to do it.

Reward Yourself

The psychological concept of reinforcement drives motivation and habit formation according to researchers (Skinner, 1969). Celebrate small wins and milestones along the way. Treat yourself to a massage after sticking to your workout routine for two weeks straight. Having an incentive keeps you engaged and inspired to continue.

This year, apply evidence-based techniques to finally achieve those New Year's resolutions. With strategic planning, incremental progress tracking, simplified routines, calendar blocking, and positive reinforcement, you can make 2024 your best year yet! It may take some work, but you are worth it.

References:

Dalton, A. N., & Spiller, S. A. (2012). Too much of a good thing: The benefits of implementation intentions depend on the number of goals. Journal of Consumer Research, 39(3), 600-614.

Marlatt, G. A., & Kaplan, B. E. (1972). Self-initiated attempts to change behavior: A study of New Year's resolutions. Psychological reports, 30(1), 123-131.

Norcross, J. C., & Vangarelli, D. J. (1989). The resolution solution: Longitudinal examination of New Year's change attempts. Journal of Substance Abuse, 1(2), 127-134.

Polivy, J., & Herman, C. P. (2002). If at first you don't succeed: False hopes of self-change. American Psychologist, 57(9), 677.