Every January, millions of Australians set New Year’s resolutions. From eating healthier to saving more money, resolutions reflect our hopes for growth and change. Yet research shows that while nearly 40% of adults make resolutions, only about 9–12% see them through past the year. The gap between good intentions and long-term success often comes down to how resolutions are framed and followed.
So, how can we set goals that last beyond February? Behavioural experts suggest that the secret lies not in sheer willpower, but in science-backed strategies that build habits step by step.
Why New Year’s Resolutions Fail
According to Dr. John Norcross, a psychologist who has studied resolutions for decades, most people fail because they set vague or unrealistic goals. “I want to get fit” or “I’ll save money” lacks clarity. Without a clear plan, motivation fizzles out. Additionally, relying on willpower alone is a recipe for burnout—our brains are wired to resist sudden, dramatic changes.
Expert-Backed Strategies for Success
- Set Specific and Realistic Goals
Behavioural science shows that “SMART goals” (Specific, Measurable, Achievable, Relevant, Time-bound) are more effective. Instead of “exercise more,” try “walk for 20 minutes, three times a week.” Clear goals reduce ambiguity and increase accountability. - Start Small and Build Habits
BJ Fogg, a Stanford behavioural scientist, advocates for “tiny habits.” Begin with something almost laughably easy, like flossing one tooth or doing one push-up. Small wins create momentum, rewiring the brain to crave consistency. - Understand Motivation and Willpower
Willpower is finite, but motivation can be reinforced. Psychologist Roy Baumeister’s research shows that self-control is like a muscle—it gets fatigued. Instead of fighting temptation endlessly, restructure your environment: keep fruit on the counter, not biscuits. - Use Positive Reinforcement
Reward yourself for progress, however small. Dopamine-driven rewards strengthen habits. For example, treating yourself to a podcast only while jogging can transform a chore into something enjoyable.
Science in Action
A 2017 study in the Journal of Clinical Psychology found that people who made resolutions were 10 times more likely to change their behaviour than those who didn’t. The key? Incremental steps and accountability. Real-world examples abound: one office worker started by swapping her daily soft drink for water three times a week—within six months, she had eliminated soda entirely.
Reflect, Adapt, and Grow
Resolutions aren’t about perfection; they’re about progress. Slip-ups are normal and should be treated as learning opportunities rather than failures. As Dr. Norcross reminds us: “Resilience, not rigidity, is the hallmark of successful resolution-makers.”
Key Takeaways
Define specific, realistic goals.
Build habits gradually with small steps.
Manage your environment to reduce reliance on willpower.
Reinforce success with rewards and positivity.
Treat setbacks as feedback, not failure.
As the new year approaches, take time to reflect on your goals. Which small, specific steps can move you closer to lasting change? Share your resolution journey with others—community and accountability are powerful motivators.
Here’s to a year of growth, resilience, and success.