Why Most Resolutions Fail—and How Psychology Can Help You Win
As the new year arrives, it’s the perfect time to reflect on meaningful resolutions—not just wishful thinking. Here’s a psychologically grounded approach to make them stick:
Most New Year’s resolutions fizzle by late January, [1] but often, it’s not about willpower but unconscious patterns—“maladaptive schemas” like perfectionism or avoidance—that quietly sabotage our good intentions.
Set SMART, Approach-Oriented Goals
Research shows approach-oriented goals—focused on gaining something positive—are more successful (about 59%) than avoidance-based ones (about 47%) over a year. [2] For example, “I will brown bag my lunch three times a week” is positively oriented vs “I will eat out less” is avoidance oriented. Combine this with SMART criteria—Specific, Measurable, Achievable, Relevant, Time‑bound—to create clear, actionable milestones.
2. Tap Into Intrinsic Motivation
A large-scale study from Cornell and Psychological Science tracked 2,000 adults and found that enjoying the process, not just the goal, is key to success. [3] When your resolution brings daily satisfaction, it becomes self-reinforcing, rather than a chore.
3. Plan, Monitor, Adjust
Breaking goals into sub-goals helps manage mental effort by “chunking” tasks. [4] Regular check-ins—tracking progress or reflecting weekly—promote persistence and adaptation when life gets in the way, as well making adjustments for what’s working, and what isn’t.
4. Build Support and Identity
Framing resolutions as identity shifts—“I am someone who exercises regularly”—helps establish an identity that you want to become a part of you. Public commitment and social accountability sharply increase adherence. [6] Taking to a therapist about who you want to be and why you want to make a change can clarify your goals into a plan that sticks.
By understanding the deeper psychological drivers behind habit formation—motivation, identity, and structure—we can transform New Year’s resolutions from fleeting promises into lasting change. Connect with a therapist at Insight Carolinas to kickstart your year of intentional growth! We have therapists that are happy to help you meet your goals.
Sources
[1] Norcross JC, Vangarelli DJ. The resolution solution: longitudinal examination of New Year's change attempts. J Subst Abuse. 1988-1989;1(2):127-34. https://doi.org/10.1016/s0899-3289(88)80016-6
[2] Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLoS One, 15(12), e0234097. https://doi.org/10.1371/journal.pone.0234097
[3] Woolley, K., Giurge, L. M., & Fishbach, A. (2025). Adherence to Personal Resolutions Across Time, Culture, and Goal Domains. Psychological Science, 36(8), 607-621. https://doi.org/10.1177/09567976251350960 (Original work published 2025)
[4] Fonollosa J, Neftci E, Rabinovich M (2015) Learning of Chunking Sequences in Cognition and Behavior. PLOS Computational Biology 11(11): e1004592.https://doi.org/10.1371/journal.pcbi.1004592
[5] Adams, M.A., Hurley, J.C., Todd, M. et al. Adaptive goal setting and financial incentives: a 2 × 2 factorial randomized controlled trial to increase adults’ physical activity. BMC Public Health 17, 286 (2017). https://doi.org/10.1186/s12889-017-4197-8
[6] Erez, M., & Arad, R. (1986). Participative goal-setting: Social, motivational, and cognitive factors. Journal of Applied Psychology, 71(4), 591–597. https://doi.org/10.1037/0021-9010.71.4.591