Many people enter January with ambitious goals, but research shows 88% of New Year’s resolutions fail. Understanding why could be the key to beating those odds, according to behavioral scientists and health experts.
“We keep making these resolutions, despite realizing that most won’t actually succeed,” says Wendy Wood, Provost Professor of Psychology and Business at USC. The problem, she explains in her book “Good Habits, Bad Habits,” isn’t lack of willpower – it’s misunderstanding how habits work.
For those targeting health-related resolutions, options abound. Dry January participants often see quick benefits. “People simply report that they just feel better,” says Dr. Rotonya Carr, head of gastroenterology at UW Medicine. “Stopping drinking for just 31 days gives people more energy. They’re just not as fatigued. They sleep better. Their blood pressure improves, their cholesterol panels improve.”
For smoking cessation, environment plays a crucial role. Steven Sussman, professor at Keck School of Medicine of USC, recommends practical steps: “Hanging out with non-users as much as possible, drinking lots of water every day for a couple of weeks, doing some exercise and actually trying to learn relaxation techniques like yoga or meditation may help.”
When it comes to fitness goals, less specificity might mean more success. “It might be easier to maintain a positive attitude if your goal is to lose 5 to 10 pounds, as opposed to having a specific goal of 10 pounds,” advises Lorraine Turcotte, USC professor of biological sciences. She emphasizes choosing enjoyable activities and including friends and family to improve adherence.
For financial goals like retirement savings, psychology plays a key role. Daphna Oyserman, Dean’s Professor at USC, suggests making distant goals feel immediate: “Instead of imagining yourself as a healthy, happy retiree in 30 or 40 years, ask yourself what actions you can take today to be healthier, this week to be happier, and this month to save more.”
The tradition of New Year’s resolutions dates back over 4,000 years to the Babylonians, and continued through Roman times when citizens made promises to Janus, the god of beginnings and endings. Today’s science suggests success lies not in grand gestures, but in small, sustainable changes supported by environmental and social factors.
For lasting change, Wood recommends making new habits easier to adopt – like preparing gym bags the night before or meal prepping to avoid junk food temptations. Whether attempting Dry January or any other resolution, experts emphasize the importance of planning and support. As Carr notes, “We need to plan, just like we plan for everything.”