The second Friday of January, known as Quitter’s Day, marks a significant moment in the annual cycle of New Year’s resolutions. On January 9, 2024, research indicates that approximately half of those who set personal goals for the year have already abandoned them, returning to their previous habits. This phenomenon raises questions about the effectiveness of resolutions and the barriers many encounter in achieving their aspirations.
Emma Parkhurst, an associate professor specializing in health and wellness at Utah State University Extension, emphasizes that individuals should not be too hard on themselves. She points out that they are not alone in their struggles. Parkhurst suggests that many resolutions fail because they lack specificity. To improve chances of success, she advocates for setting SMART goals—those that are specific, measurable, achievable, realistic, and timely. For instance, rather than a vague commitment to “reduce social media time,” a more effective resolution could be: “To check social media less often, I will set a timer for 15 minutes each morning and evening and only scroll during those times.”
In addition to specificity, Parkhurst encourages individuals to focus on the motivations behind their goals. She notes that resolutions should stem from personal values rather than external expectations. This introspective approach can help align individuals’ efforts with what truly matters to them.
Strategies to Sustain New Year’s Resolutions
To enhance the likelihood of sticking to goals, Parkhurst recommends limiting oneself to one or two resolutions at a time. Celebrating small victories along the way can also foster a positive mindset. Additionally, sharing goals with friends or finding an accountability partner can significantly increase commitment.
Another practical approach is “habit stacking,” which involves linking a new goal to an existing habit. For example, if an individual wants to drink more water, they could make it a routine to have a glass of water before their first beverage of the day. Parkhurst advises that it is essential to recognize progress, rather than solely focusing on what needs to change.
Insights from the Pittwire at the University of Pittsburgh further explore the dynamics of goal setting. Research Associates Omid Fotuhi and Assistant Professor of Psychology Sophia Choukas-Bradley emphasize that goals should be viewed as tools for personal growth, rather than measures of self-worth. They note that having an accountability partner is more beneficial than relying on social media for motivation, as the curated nature of online content can lead to unhealthy comparisons that diminish intrinsic motivation.
Fotuhi highlights that individuals should feel empowered to let go of goals that no longer serve them. “The important thing about goals is that they motivate you to keep moving,” he states. A more fulfilling approach to goal setting focuses on areas for ongoing evolution and personal growth.
Redefining Resolutions
For those who have already abandoned their resolutions, there is good news: it is never too late to start over or adjust one’s goals. The tradition of New Year’s resolutions is flexible, allowing individuals to redefine their objectives at any time throughout the year. Whether one chooses to set new goals in April or at any other point, the emphasis should be on personal choice and alignment with individual values.
As Quitter’s Day serves as a reminder of the challenges many face with resolutions, it also presents an opportunity for reflection and adjustment. Goals are meant to inspire growth and change, and the journey is just as important as the destination.
