
New Year’s Resolutions: Relevant or Redundant?
The start of a new year often brings with it a sense of renewal and the opportunity for personal growth. For many, this means setting New Year’s resolutions – goals and intentions aimed at improving various aspects of our lives.
But is the appeal of tradition a beacon of inspiration or does the dynamic nature of our goals in fact limit our capacity for growth?
According to research

The Pitfalls of Resolution-Making – A Recipe for Disappointment?
While resolutions hold promise, they are not immune to pitfalls. Unrealistic expectations, societal pressures, and the infamous January blues often overshadow the initial burst of enthusiasm that January 1st brings.
This however begs the question as to whether these pitfalls are inherent to our resolution-making process, or can they be mitigated through a nuanced and mindful approach? Perhaps with a better understanding of the wiring of our brain, can we do better in setting ourselves up for success.
The Chemistry Behind Motivation
Research in neuroscience reveals that the act of setting goals has a transformative effect on our brain structure. Our brain, with its billions of neurons and intricate neural pathways, is a key player in shaping our goal-related perceptions and endeavors.
When we set precise and meaningful objectives specific regions within the brain are activated, setting off a series of cognitive changes that pave the way for achievement. The mechanics of this process can be further enhanced when understanding how goal setting stimulates the brain’s reward system/ or our feeling of motivation.
Core neurons/neurotransmitters contributing to our sense of motivation
Alongside the role that these neurons play within the brain’s reward system, it is important to understand how to effectively motivate ourselves, and which type of motivation is required for the task/goal at hand.
There are 2 main types of motivation; Intrinsic and Extrinsic motivation and they differ as follows:
Intrinsic motivation – Refers to the inner drive to partake in an activity, because you simply enjoy it. This is thought to be closely linked to the brain’s release of dopamine and the activation of the reward system.
Extrinsic Motivation – while still involving the reward system to some extent, this often relies more on cognitive processes (such as goal-setting and planning). There is less inherent motivation to complete such tasks, so we have to make a greater effort to plan for it’s rewards.
More than likely, majority of New Year’s resolutions require an extrinsic motivational approach, perhaps key to achieving them is striking a balance between goals that require both.
Strategies to improve the likelihood of our resolutions lasting
Let’s explore strategies and consider whether a year-round mindset offers a more holistic path to improvement.
From BJ Fogg’s Tiny Habits program, Habit Stacking helps create a clear reminder for any habit. Instead of connecting your new habit to a specific time or place, you connect it to something you already do regularly.
The formula is simple: After/Before [THING YOU ALREADY DO], I will [NEW HABIT].
By linking your new habits to something your brain is already used to, it makes it more likely that you’ll keep up with the new behaviour.
Most, if not all of us are familiar with the SMART goals approach. There is however extra value in the specificity on how and when to act. By binding your new habit to a specific cue, the better the odds are that you will notice when the time comes to act.
For example, the goal of exercising after work becomes a lot more attainable if the specific goal becomes – changing into your workout clothing immediately after arriving at home after work.
In his book “Atomic Habits,” James Clear highlights the importance of ensuring your habits are noticeable, appealing, simple, and rewarding. He urges readers to shape new habits in a way that makes them the easiest option.
Applying this concept to your resolutions for example might involve allowing only healthy food into your home, or setting up barriers on your phone to make it harder, or even impossible, to access distracting apps.
Approach goals are geared toward gaining positive outcomes, experiences, or possessions, whereas avoidance goals aim to steer clear of negative outcomes, experiences, or possessions. Both types of goals have their place depending on the situation.
For instance, if the objective is to lose weight and maintain good health, an avoidance goal involves staying away from junk food. An approach goal however would include consuming more nutritious food.
What does this look like?
Frequently having more healthy snacks might result in controlling your blood sugar levels, leading to less craving for junk food in the long run. The issue of losing motivation often arises when emphasis solely revolves around avoidance goals without any corresponding approach goals.
Redefining Worth in the Pursuit of Progress
The true worth of New Year’s resolutions emerges as subjective. As we navigate the complexities of tradition, pitfalls, and our evolving mindsets, the answer may not be a definitive ‘yes’ or ‘no.’
Perhaps the true worth lies in our ability to adapt, reflect, and choose resolutions that align with our authentic selves while arming ourselves with a better understanding of how our brain fuels motivation. Why not let our neurons naturally do the heavy lifting?
In conclusion
Even in the best of times, you may be two minded about making New Year’s resolutions altogether. On one hand, it signifies a new beginning, presenting 12 fresh months of possibilities.
On the other, past experiences may have instilled doubt about your ability to sustain significant changes. By February, there’s a chance you’ve entirely abandoned, or even overlooked, the resolutions that initially sparked excitement at the beginning of the year. That’s okay!
At the end of the day, month or year, it’s all about the will to do better, to be better and reach the best version of yourself. So even if you’re restarting in February, that’s 334 new days, with 334 new chances.
Wishing you all the best!