December30

It’s that time of the year when we look back on what is past and what’s to come. Often the term “resolutions” is bandied about. It’s our way of cleaning the slate, improving ourselves and contributing to a more positive place to live (since ideally, improving yourself improves the world at large as well.)
So what goes wrong? Why do so many New Year’s resolutions fail? And what can you do this year to ensure some new, reasonable and positive changes?
Here’s what one psychologist has to say:
Why do humans pick a single point in time each year to try and change certain things in their life — behaviors, attitudes, whatnot — make resolutions about them, and then proceed to fail at them within a month’s time?
The most popular New Year’s goals people set, according to Miller and Marlatt (1998) are:
- 37% - Starting to exercise
- 13% - Eating better
- 7% - Reducing the consumption of alcohol, caffeine and other drugs, or quitting smoking
According to the same survey, most people — 75 percent — who make a resolution fail on their first attempt and most people — 67 percent — make more than one resolution.
So, from a psychological perspective, it might be interesting to ask what exactly determines how many goals people set and how successful they are. Luckily for us, researchers Mukhopadhyay and Johar (2005) did just that and came to some interesting conclusions.
Their research found that people who believe that self-control is something dynamic, changing and unlimited (e.g., “I can stop smoking, all I have to do is put my mind to it. I can also change my eating and be a better person, it just takes willpower.”) tend to set more resolutions.
People who believe that we all are born with a limited, set amount of self-control that one cannot change (e.g., “I can’t help myself from eating all this chocolate — I inherited the ‘chocolate gene’ from my mom!”) and who also have little belief in their own capabilities to carry out their own goals (they have what psychologists refer to as “low self-efficacy”) naturally did worse on obtaining their New Year’s resolution goals.
As the researchers summarized, individuals with high self-efficacy attribute failure to insufficient effort, while individuals with low self-efficacy attribute failure to deficient ability. Higher self-efficacy generally is correlated with a greater likelihood of achieving one’s goals.
In other words, when you feel your ability to change your behavior is out of your hands, it’s less likely to occur. Here’s some tips to be more successful:
To be successful with your own resolutions:
- Have a strong initial commitment to make a change.
- Have coping strategies to deal with problems that will come up.
- Keep track of your progress. The more monitoring you do and feedback you get, the better you will do.
And make sure to include social contributions as well. While its great to lose some pounds by summertime, it’s even nicer to contribute your time and energy to a worthy cause, even if its something small like helping the elderly man across the street from you. As we see from the heroes of the previous year, they were just like you and I. We can all make some positive news within our community.
Send us your resolutions or examples of positive news. We’d love to hear from you!