At the start of every year new year, the tradition is to write New Year’s resolutions and set new goals.

The magic of these New Year’s resolutions lies in the promise of a fresh start. The idea of letting go of the old and embracing the new is fueled by our instinctive desire for self-improvement and growth. The start of a new year acts as a symbolic reset button, inspiring people to re-examine their lives and imagine a better future.

Psychologically, the new year offers a temporal milestone – a snapshot that acts as a catalyst for change. Research in behavioral science suggests that people are more likely to set ambitious goals and commit to significant behavioral changes around milestones, and the New Year is the ultimate milestone for many.

However, despite the initial excitement, commitment to many resolutions dissipates within the first few weeks of the year. The reasons behind this phenomenon are many and varied. Excessive expectations, lack of a clear plan, and difficulty maintaining motivation for change can contribute to the destruction of even the most well-intentioned resolutions.

To increase the chances of success in making your New Year’s resolutions, the following may help:

Smart Goals:

It is of great importance that the goals we set are ‘smart’, i.e. specific, measurable, achievable, relevant to us and limited in time. For example, the goal “we will exercise more” is not specific, nor measurable. In contrast, the goal “I will complete five 30-minute workouts per week, two of which will be aerobic and the rest will be strength training” is a more specific and measurable goal.

I would also be more likely to follow it if it is possible, that is, if my daily schedule allows it and if it is relevant to my interests – if I like this type of exercise and not something else, for example, like swimming. Finally, I could set a time limit after which I will review the effectiveness of my goal. For example, in this particular case I could first set the time limit of three months and then check the results of this exercise on my physical condition.

The Motivations behind the Goals:

Before setting goals, it’s a good idea to take the time to think about the motivations behind them and understand why a particular goal is important to us and how it aligns with our values. This process of self-awareness will help us discover what really has value for us, what can motivate us to pursue a goal and that helps to successfully achieve goals. So, superficial goals take second place and we focus on what has substance. For example, I am more likely to pursue the previous goal if fitness and a healthy body are important values for me.

Dividing into Smaller Pieces:

Big goals can seem daunting and unmanageable. That’s why it’s more helpful if we divide our big goals into smaller ones that are easier to achieve. This not only makes the journey less threatening, but also allows for the celebration of each milestone we reach. For example the goal of “I will lose 20 kg” can be more easily achieved when it is divided into 40 weeks for example.

Create a Plan:

A well-organized plan is essential to success. By defining the steps we need to take to achieve our goals and creating a realistic timeline we greatly increase the chances of staying true to our decision and overcoming obstacles.

Support System:

Sharing our resolutions with friends, family, or a support group can go a long way in helping us achieve our goals. The support of a network of people can greatly influence our ability to stay committed to our goals. When many together have a common goal, there is mutual support and an exchange of experiences that helps, while at the same time strengthening the amount of commitment to the goal.

Acknowledgment of Progress:

Acknowledging and rewarding our smaller successes boosts motivation and positive behavior that contributes to our larger goals.

Learn from Difficulties:

It is normal to face difficulties on the road to success. Instead of seeing them as failures, let’s treat them as opportunities to learn and revise our strategy. Resilience in the face of challenges is key to long-term success.

With all of the above we can begin a journey of self-improvement that extends far beyond the first day of the year. It is good to remember that the key to success lies not only in the destination, but also in the steps we take along the way.