Roughly 38% of Americans set New Year’s resolutions. Only 9% end up being successful. And amazingly, one-fourth quit by the end of the first week. So, there are some things to unpack here as 2024 is winding down, and the new year is quickly approaching.
Some so-called experts are critical of setting New Year’s resolutions, listing a whole bunch of reasons you should not do it. Some of the reasons are unrealistic expectations, potential for guilt and self-blame, social pressure and comparison, ignoring underlying issues, and more.
Of course, there are risks to setting goals at the new year–or at any time. And the same reasons people fail to achieve their New Year’s resolutions are likely the same reasons people fail to meet goals at any other time of the year. Knowing that so many fail to achieve their goals, and knowing there are potential negative outcomes that result from setting and failing to achieve goals, is not enough of a reason to not set goals.
Personally, I think the start of a new year is as good a time as any to set goals. It’s a firm date that you can look ahead to, plan accordingly, and get excited about. If you have a very pressing issue in life that warrants more immediate change, I would not wait another day, and would get started right now. But for the average person, I would say New Year’s resolutions are a good thing.
There are a few tips about setting these new goals that will increase your odds for success… be very, very specific about the goal you want to achieve, do not set too many goals at one time, and make it easier to achieve the goal that you are setting. I know these are pretty basic and simple tips, but it’s the fundamentals that ensure success, and the lack of them that leads to failure.
Be specific. Saying you want to lose weight this coming year is too vague. The more precise the goal, the better. Pick an exact number you want to hit, and exactly when you want to hit that number. Wanting to lose weight is one thing, but wanting to lose twenty pounds by 8am on March 1st gives the brain much more clarity and detail.
Don’t set too many goals. If you work at it, juggling three balls is not that hard. Adding just one more ball makes it ridiculously hard. The more goals you set, the thinner you have to spread your attention, effort, and time. Confucius said… “If you chase two rabbits, you catch none.” I have watched people fail in many areas of life because they tried doing too many different things at once. Pick one goal, and go after that goal relentlessly until it is achieved.
Make achieving your goal as easy as possible. I’m a big fan of setting huge goals, so don’t misinterpret this tip. I’m not saying that you should set easy goals, I’m saying that you need to make achieving your goal as easy as possible. If you are going to start working out, pick a gym that’s close to your home or work. If you’re going to change your eating habits, spend time on Sundays preparing your meals for the week. If you need some products, equipment, or tools that will help ensure success, purchase those. Your brain will innately search for any reason to quit, so making the path to success as easy as possible helps. Remove as many obstacles ahead of time.
The last thing I will add is to plan ahead. The reason I am writing this now, at the end of November, is because you can use the next four weeks to get ready. Come up with a very specific resolution now, lay out a plan of action, get what you need to make that goal a success, and start visualizing yourself having already achieved that goal. See yourself… and feel yourself… as already having achieved your goal. Do a few run throughs now. Join the gym… now. Start doing light workouts… now. Start making healthier meals… now. Start getting up earlier… now. Whatever goal you are setting for your New Year’s resolution, start softly working on that goal… NOW! The year 2025 truly can be your best year yet, but it won’t happen on its own. I say set a resolution, get started now, and enjoy the successes of your labor.
