New Year, New You: How to Make New Year’s Resolutions Stick

At the end of the year, many people are prompted to reflect on the previous year. They examine where they are at in their lives, and what they would like to improve or achieve in the year to come. 

Many people feel pressure and what feels like increased motivation to change, so they make broad New Year’s resolutions — only to find their motivation diminishes as the days of the new year press on. 

The Science Behind New Year's Resolutions

Goal researchers who study behavior change and motivation can provide some useful tips to better support your New Year’s resolutions. This begins with understanding how to properly set goals. 

Goal setting theory looks at the way behavior is impacted by how people set goals.* 

According to goal-setting theory, setting abstract goals rather than a specific goal leads to improved goal performance. However, an abstract goal to ‘be healthy’ is less likely to be achieved than a specific goal such as ‘reduce alcohol consumption by 90%.’

Abstract goals are also referred to as superordinate goals, while specific goals are referred to as subordinate goals. A superordinate goal largely encompasses an idealized state that cannot be accomplished with a single action. A subordinate goal refers to a more specific, and therefore more achievable, goal. 

How Your Behavior Impacts Your Resolutions

New Year’s resolutions often fail because people set a superordinate goal without a detailed action plan that includes multiple subordinate goals. Also, during high motivation times, such as New Year’s reflections, people neglect to acknowledge the obstacles and setbacks that can impede achieving their long-term goals. 

For example, reducing alcohol consumption as a health goal may be easier to consider while you are out having drinks with friends during the holidays, but when the weeks after set in, you may find yourself less motivated depending on the context and state of mind that you are in. 

Research has shown that the combination of integrating superordinate goals and subordinate goals into an ongoing hierarchy leads to the greatest outcome in behavior change.** 

People are more likely to be motivated by superordinate goals to follow through with the building blocks of subordinate goals to achieve them. Defining subordinate goals bridges the gap between overarching high-level ideals and the current status quo.

If you have the subordinate goal of reducing alcohol consumption by 90%, you can clearly define which days of the month you will eliminate alcohol and which days you will consume it. The outcome becomes increased health, but the action itself is specific and separate from the outcome. Additionally, obstacles that occur each day around the goal can be managed ongoing and regularly in small, concrete pieces.

Your Path to New Year's Resolution Success

Superordinate goals – or your larger vision – tend to keep people motivated, while subordinate goals – or the step-by-step foundational roadmap of concrete goals – aid in implementing specific actions. 

If you have been setting New Year’s resolutions that have not gained traction, consider building a plan to optimize your goal outcomes. 

If you want to talk through your goals and any roadblocks you’re facing, our team is here to provide the support you need. 

*Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705-717. https://doi.org/10.1037/0003-066X.57.9.705

**Höchli, B., Brügger, A., & Messner, C. (2019). Making new year's resolutions that stick: Exploring how superordinate and subordinate goals motivate goal pursuit. Applied Psychology: Health and Well-being, 12(1), 30–52.https://doi.org/10.1111/aphw.12172