As a psychiatrist, I often see a surge of optimism in people around the New Year. It’s a time when many set ambitious resolutions, hoping to make miracles. Yet, the harsh reality is that most resolutions fail within weeks. This isn’t due to a lack of effort or willpower but often stems from how these goals are structured and approached.
By understanding the psychology behind successful goal-setting, you can make this year’s resolutions stick. The first mistake most make is setting vague and ambitious goals.
Resolutions like ‘be healthier’ or ‘save money’ are well-intentioned but lack specificity. If your goals are concrete and measurable then chances of your success are higher. Instead of resolving to ‘be healthier,’ aim for something actionable, like ‘exercise three times a week’ or ‘eat five servings of vegetables daily.’
Specific goals provide clarity and a roadmap, making them easier to follow. Starting small is another important factor. People frequently experience burnout or become overwhelmed when they aim for big changes too soon. If running a marathon is your ultimate goal, start with short jogs and work your way up to longer ones. Small, gradual progress increases motivation because it feels more manageable and provides your brain with the sense of accomplishment that comes from reaching milestones.
Another key factor is shifting the focus from the outcome to the process. Many resolutions fail due to fixation on a specific result, such as losing 20kg or saving a certain amount of money. While outcomes can be motivating, they can also feel daunting or far away. Instead, focus on creating habits that will last. Consider setting up a regular workout schedule or making a sensible moneyspending plan. The outcomes will come easily when you are invested in the process and like it.
