Are you making a New Year’s resolution this year? If so, you aren’t alone. Approximately 40% of people make New Year’s resolutions each year, with around 70% of those resolutions pertaining to physical health. Most common goals include losing weight, stopping smoking, or increasing exercise.

Unfortunately, though many may make resolutions, a variety of factors make New Year’s resolutions hard to keep. Only 10 – 20% of resolvers are still pursuing their goals a year later. Why do so many resolutions fail, and what can be done to make them more successful? Answers can be found in science.

My personal fitness dream. Image by Jonas de Carvalho

Setting goals

New Year’s resolutions are often broad in scope, things like “lose weight” or “get in shape.” In other cases, people aim for smaller, more discrete goals, like “lose five pounds” or “go to the gym once per week.” Interested in which of these resolution styles were more successful, researchers assigned participants to one of three groups. One group was tasked with coming up with broad New Year’s resolutions (example: I resolve to lose weight). The second were assigned to pursue discrete resolutions (example: I resolve to lose five pounds). The final group came up with a broad resolution subdivided into discrete resolutions (example: I resolve to lose weight. To do this, first I will lose five pounds).

At the end of a three-month period, researchers found that the participants with broad resolutions subdivided into discrete resolutions had the most motivation to continue attempting to reach their goals. The broad resolution reminded participants of the overarching reasons for their lifestyle changes, while the smaller intermediate goals broke it down into less intimidating steps.

If you want to give your New Year’s resolution a leg up, consider dividing it into smaller goals to achieve along the way.

Other helpful factors

There are a few other helpful factors that, according to science, are more likely to result in successful New Year’s resolutions. For one thing, it’s easier to start a positive behavior than stop a negative one. Instead of resolving to eat less junk food, people who resolve to eat more fruits and vegetables may have an easier time changing their diet.

Attitude is another factor. People who practice positive thinking and self-compassion have an easier time achieving their objective than people whose goals are driven by negativity and harsh internal judgment.

Want to increase your odds even higher? Plan out a support system to help you achieve your resolution. Even talking about your goal over the phone with a friend or family member once per month can provide motivation through accountability.

I resolve to spend less time contemplating my desk shrimp.

There is one element of success to a New Year’s resolution that is beautifully simple: Dare to make a resolution in the first place. People who attempt to change a habit by making a New Year’s resolution are ten times more likely to achieve success than those who want to change, but don’t adopt a formal resolution regarding it.

Even without these methods, it’s clear that for many, New Year’s resolutions can be very beneficial. After New Year’s, sales of chocolate and alcohol decline, gym memberships go up, and there’s a spike in membership in weight loss programs as well.

It is unfortunate that these healthy habits fall off so steeply by the end of the year, but not surprising. Scientists have determined that it takes, on average, 66 days to change a habit. Until that time, maintaining a new healthy behavior requires mental effort, and in times of stress, that effort becomes even harder.

However, there’s still plenty of reason to be optimistic. Some people in the study were able to change long-standing habits in as little as two weeks. And whether it takes two weeks, two months, or two years, science my give you the edge you need when it comes to keeping those New Year’s resolutions!

- Kate Dzikiewicz, Science Curatorial Associate and Seaside Center Manager