The second Friday of the new year, known as Quitter’s Day, marks a significant moment in the annual tradition of New Year’s resolutions. On January 9, studies indicate that approximately half of those who set resolutions have already abandoned their goals, returning to past habits such as excessive screen time, smoking, or neglecting fitness ambitions.
Emma Parkhurst, a health and wellness professional at Utah State University, emphasizes that individuals should not be too hard on themselves. Many people face challenges in maintaining their resolutions, which often stem from vague or overly ambitious goals. In a recent statement, she highlighted the importance of setting SMART goals—those that are specific, measurable, achievable, realistic, and timely. For instance, instead of a broad aim to reduce social media use, one might commit to setting a timer for 15 minutes each morning and evening, limiting scrolling to those intervals.
Additionally, Parkhurst advises individuals to reflect on the reasons behind their goals. “Your goals should be personally driven, not based on what you think others want for you,” she stated. Aligning resolutions with personal values can foster genuine motivation and commitment.
A common recommendation is to limit oneself to one or two goals, making it easier to focus and achieve success. Celebrating small victories can also enhance motivation. Talking about goals with others or finding an accountability partner increases the likelihood of sticking with them. Parkhurst suggests practicing “habit stacking,” which involves linking new goals to existing habits. For example, one could drink a glass of water before their first beverage of the day to encourage better hydration.
Understanding Motivation Behind Goals
Research from the University of Pittsburgh underscores the psychological aspects of goal setting. According to Omid Fotuhi, a research associate at the University Learning Research and Development Center, individuals often abandon their resolutions by February. He and fellow researcher Sophia Choukas-Bradley note that goals should serve as tools for motivation rather than defining one’s self-worth.
Fotuhi cautions against relying on social media for motivation, as curated content can lead to unhealthy comparisons and diminish intrinsic motivation. “People who share their goals online may not experience the same support as those who have someone genuinely invested in their progress,” he explained.
Another key piece of advice from the University of Pittsburgh’s findings involves reassessing your goals. If a resolution no longer serves your personal development, it may be time to let it go. “The important thing about goals is that they motivate you to keep moving,” Fotuhi stated. Instead of adhering strictly to conventional resolutions, individuals should focus on areas for continuous growth and evolution.
Flexibility in Goal Setting
It is crucial to remember that if someone has already given up on their resolutions, there is no need to despair. The tradition of New Year’s resolutions is not a rigid framework; individuals can choose to recommit or redefine their goals at any time.
Whether starting anew in April or redefining goals entirely, the essence of resolutions should be personal fulfillment and growth. As Parkhurst succinctly puts it, “Your resolution, your rules.”
With these insights, individuals can navigate their New Year’s resolutions with a more realistic approach, focusing on achievable, meaningful goals that align with their values.
