A Behavioral Science Perspective on New Year's Resolutions: The Reasons Behind Our Failures and How to Avoid Them
Many of us get those sugary dopamine rushes as we set our goals and start to work towards them at the beginning of the year. But as the days go by and the initial enthusiasm fades, everyday life resumes its course, and many of these aspirations begin to wither. It is estimated that by February, 80% of the goals set in January are abandoned.1
Using a behavioral science perspective, we can explore the underlying reasons why we frequently fail in our pursuit of resolutions. These principles can also lead us to tactics that shift the tides in our favor and encourage us to stick to our long-set goals.
Goal Re-Setting
When revisiting a goal that we have previously failed at, it is important to keep in mind that our judgments are often clouded by information that comes to mind quickly and easily. This phenomenon, called the availability heuristic, is just one of many cognitive biases that can skew our decision-making and could discourage goal-setting in the first place.
We are likely to recall our failures and how difficult it was to continue pursuing our goals more vividly than memories of our achievements. We refer to this as the negativity bias. Don't let painful, biased memories prevent you from attempting a goal at all. To combat this, pause to consider your prior successes as well as your setbacks. Remember the occasions you saw progress toward your objectives instead of dwelling on the past and letting doubt guide you. This combo of evaluating by using the information we recall most easily, or from vividly negative memories can be the “great wall” impeding us from growing. Maybe that discipline you stopped pursuing in high school because you failed once is waiting for you to pick it up.
Do Fears of Losses Prevent Gains?
Think about a time you came across a limited-time sale and were persuaded to buy an item not because you had a genuine need for it but because you feared missing out on that special offer. According to the principle of loss aversion, we are more motivated to avoid losses than to achieve gains. We can apply this knowledge when goal-setting. Rather than considering all of the gains we achieve by sticking to our resolutions, we can also consider the potential losses that occur when we abandon them. For example, if your goal is to eat healthier, you should also explore the negative consequences of failing to achieve your goal. Since we are more concerned with losses, this can increase motivation and commitment.
References
- Jarrod Mills Staff Writer. (2020, January 3). Tips for making sure your new year's resolutions stick. The Times-Tribune.com. https://www.thetimestribune.com/news/local_news/tips-for-making-sure-your-new-years-resolutions-stick/article_8cd14b54-17fd-51a9-ab5a-89859e6e34c4.html
- Woolley, K., & Fishbach, A. (2018). It’s about time: Earlier rewards increase intrinsic motivation. Journal of Personality and Social Psychology, 114(6), 877-890. https://doi.org/10.1037/pspa0000116
About the Author
Jerónimo Kanahuati
Jero is a Consultant at The Decision Lab with a passion for artificial intelligence and behavioral science. Prior to joining The Decision Lab he founded a startup in Mexico to develop apps for kids to encourage education, and developing web scraping bots. He also worked at Google as an account manager and technical specialist focused on ad placement across Google's products. Jero has a bachelor's degree in engineering and a postgraduate specialty degree in operations from Universidad Panamericana in Mexico City.
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