It’s a new year, and millions of people have resolved to go to the gym, stick to a budget or focus on their mental health in 2026. But less than 10% of people who make New Year’s resolutions keep them.
The gap between those who stick with it and those who don’t is formed by more than just discipline and motivation. Instead, psychologists say it’s about deeper differences in how people think about identity, reward and failure.
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Why do we set resolutions?
The first New Year’s celebration dates back more than 4,000 years in Mesopotamia, and resolutions are just as ancient.
Many people see the new year as a good time for a new beginning. In psychology, this is called the fresh start effect, a phenomenon through which people feel motivated by a major temporal event. These events could be a birthday, the birth of a child or the dawning of a new year.
Psychologists say the effect makes people feel like they have a clean slate, allowing them to distance themselves from previous failures and to boost motivation.
Completing goals releases dopamine in the brain, but setting goals does, too. Scientists have found that pursuing objectives triggers pleasure centers in the brain, regardless of whether the person achieves the goal.
Goals give people direction and purpose, driven by their desire for personal growth. Psychologists say this motivation aligns with psychological theories emphasizing the natural drive toward fulfillment and self-actualization.
Goal-setting also provides a form of social connection for many. Many people know someone with resolutions, some even make theirs with others for better accountability. Whether it’s with family members, friends or coworkers, scientists say setting goals is integral to the brain’s executive function since it strengthens parts of the brain used for productivity.
Why do we fail goals?
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The tradition of New Year’s resolutions dates back about 4,000 years to the ancient Babylonians, who made promises to start the year right—often breaking them within months.
Despite the benefits of completing New Year’s resolutions, nearly 90% of people abandon their goals. So why do most people fail?
A common reason is what’s known as the false hope syndrome. This happens when people set out on unrealistic goals, leading to frustration and, ultimately, surrender.
Psychologists say this is common when resolutions involve technology or the internet.
Negative thought patterns can also prevent people from achieving their goals. A person who always thinks about failing will begin to dwell on negative thoughts, which could undermine their efforts. Researchers say the internet can reinforce these negative thoughts.
Too much support can also hinder someone’s efforts. Studies show that groups with moderate support did better than those with no support or above-normal support.
While failing a goal hurts, psychologists stress that failing is a normal part of the goal-setting process. Failures can even be a constructive process towards completing goals.
How to set New Year’s resolutions
Psychologists say people need more than just optimism to stick to their New Year’s resolutions. Often, people know what they want but don’t understand how they can get there.
Planning is key to successfully completing goals. Psychologists recommend the SMART method: making goals specific, measurable, achievable, relevant and time-bound.
First, be specific about what you want to accomplish and why accomplishing it is important. Then make sure there’s a way to measurably track your progress. Experts say this is crucial so people can see how far they’ve come.
Make sure resolutions are achievable since setting goals too high will almost always result in failure. Experts say setting big goals is OK, but they should be broken down into smaller, achievable goals.
Psychologists say people need to determine the relevance of their goals in their lives. They say this can help reinforce a person’s drive to complete that goal.
Finally, set a specific deadline for completing the resolutions. This creates a sense of urgency and a motivation to act. Doing updates on how far along progress is can also help some people who begin to feel overwhelmed.
Many people make multiple resolutions. But psychologists say focusing on one goal at a time can help prevent people from becoming overwhelmed or discouraged. Smaller steps, they say, are better than no steps.
