By William Crooks
Local Journalism Initiative
According to Dr. Richard Koestner, a psychology professor at McGill University, about half of North Americans regularly make New Year’s resolutions, but statistics reveal that nearly 90 per cent abandon their goals by year’s end. Koestner delves into the psychology behind this widespread phenomenon, offering insights on why so many fail and providing practical strategies for successful goal setting and achievement.
“About 50 per cent of North Americans make [New Year’s] resolutions [regularly],” explained Koestner. Studies have been done wherein people were surveyed before New Year’s as to whether they were thinking of making a resolution, it was recorded what the resolutions made were, and the people were tracked, until six months later, to see if they followed through.
The studies show a basic pattern: 25 per cent drop out in the first week, 30 per cent after two weeks, and around 40 per cent after the first month. Often in January, he said, you will see many new people in the gym that stop going within the first few months. By the end of the year, he continued, all but 10 per cent of people will have given up on their resolution.
“It’s very hard to change our behaviour, our habits,” Koestner admitted. Often, resolutions concern important life changes, like quitting smoking, eating healthy, and exercising more. Those who quit smoking often make up to 10 solid attempts before doing so. The pervasive sense that most people fail in their resolutions discourages many from making any. He still thinks it is worth it, but one should not be too tough with oneself if one fails.
Those who put thought into their resolutions early in December tend to do better. When one sets a goal, it is important to consider why one is setting it. If the reasons are interest or that you find the goal “personally valuable” or meaningful, you are more likely to follow through. Many set resolutions because they are comparing themselves to others, at the advice of others, or guilt. The more you feel you are forced into it “it backfires”.
Often, people set too many resolutions. The best is to set one, maybe two at most. Goals require remembering, changing behaviour and self-control. There is evidence that our capacity to exercise self-control is limited. Our lives are busy; adding too many new goals can be self-defeating.
Nothing “magic” happens when you set a new goal. The second and more important step is to make a solid plan of action. “The plan has to specify when, where and how you’re going to do what you’re hoping to do.” Thinking through these aspects of your resolution better help you achieve what you are aiming at. Koestler urges people to craft plans that make adherence to them as “automatic” as possible. There is evidence that a good plan that is stuck to for a month can create a new habit.
Other people in your life can play an important role in your resolutions. The way they respond to your goal can support you in your efforts. Teaming up with a friend and “pushing each other” has been shown to have an effect. The need for self-control can be partially “outsourced” to others. Some 10 to 15 studies he has done has shown that “cheerleading” support does not hurt, but it does not really help either. A “gentler” kind of support, where others merely show interest and keep tabs on what you are doing, works better.
“Montreal, on January 1st, is probably the worst time to set a goal,” Koestler said. It is cold, there is no sunshine, and leftover projects from the fall need to be accomplished. The best time to set a goal in our northern region is Canada Day, he suggested. The weather is nicer and you will likely have some vacation time to work with. Koestler himself resets resolutions he has failed on Canada Day.
Koestler reiterated that resolutions are still worth it, even if one will likely fail, since multiple attempts are often needed and one can learn from each failure.