New Year, new you! Psychologists reveal their top tips for sticking to your 2024 resolutions

As another year comes to a close, we're starting to reflect on what went well over the past twelve months… and what didn't.

Friends start repeating the “new year, new me” mantra with promises to hit the gym, cut back on spending and reduce their alcohol consumption when the clock strikes midnight on December 31.

However, these goals always seem to be a lot easier to put down on paper than to work on them full-time.

But how do you ensure that your good intentions last for a long time?

MailOnline spoke to psychologists and experts about how to set resolutions that you'll actually stick to.

Don't make too many

Psychologist Professor Richard Wiseman from the University of Hertfordshire advises that making too many resolutions could be the first wrong move.

He explained: 'People often make the mistake of trying to achieve too much.

'The chance of success is greater if people put their energy into changing just one aspect of their behavior.

“We all tend to be overly optimistic about what we think we can achieve, and at the end of the day we often don't accomplish many of the things we expected to do.

'Psychologists call this unrealistic optimism, and the same applies to goals and ambitions. Change takes time and effort, and it is better to achieve one goal than to miss five goals.”

Danielle Haig, a lead psychologist who specializes in impulse control and strategic planning, agrees: 'With a new year quickly approaching, it can be so tempting to reassess all areas of our lives at once, from physical health to mental health. health, hobbies and relationships. work etc.

“Still, setting too many resolutions can be overwhelming. I recommend focusing on just a few meaningful goals. This way you're more likely to maintain focus and not spread yourself too thin.'

The expert also advises people to remember that while “the new year may feel symbolic to us, the best time to set a goal is when you are truly ready for change, regardless of the calendar.”

'If January 1st motivates you, great. If not, every day can be the start of your new year.”

Avoid previous resolutions

If there's that one pesky goal you've set for yourself every year but have never been able to achieve, you need to “approach it in a new way” or drop it altogether, the experts advised.

Professor Wiseman said: 'If you decide to revisit a previous resolution you will be met with frustration and disappointment.

'Choose something new, or approach an old problem in a new way. For example, instead of trying to lose two pounds, set the goal to exercise more.

'More than a hundred years of psychological research shows that we often quickly form strong associations in our minds. For example, if you once felt sick after eating ice cream, you may avoid eating it for years.

“It's the same with resolutions. If you weren't successful before, you associate the idea with failure, and that can be demotivating. Find a new and positive solution.'

Set SMART goals

Prof. Wiseman's framework for setting resolutions is setting 'SMART goals', which stands for Specific, Measurable, Achievable, Realistic and Time based (SMART).

He continues, “For example, instead of thinking, 'I want to find a new job,' focus on setting bite-sized, measurable goals for each week, such as rewriting your resume and then applying for a job every two weeks.” new job.

'Step by step, map out the mini goals that will slowly but surely get you where you want to be, write them down in a diary and stick to the plan.

“This is one of the key strategies that separates those who achieve their resolutions from those who don't. This is related to the science of 'small victories'.

'Studies have shown that breaking each goal into small pieces and celebrating each of these small victories will encourage you to take the next step on your journey. Without this approach, the goal can seem overwhelming and cause people to give up before they even start.”

Ms Haig said: 'Big goals can be daunting, making them difficult to stick to. Therefore, it is best to break them down into smaller, manageable tasks.

“This creates a clear roadmap and frequent opportunities to celebrate small wins, which helps keep momentum and motivation high.”

Be specific and make it personal

Prof. Wiseman's next piece of advice is that you need to be specific and make sure your goals are actually personal to you, and not what society thinks your goals should be.

He suggested: 'Think carefully about exactly what you are going to do, where you are going to do it and at what time.

'Vague plans fail. For example, instead of saying you're going to run two days a week, tell yourself you're going to run on Tuesdays and Thursdays at 6 p.m.

'Make it personal – don't go with the crowd and follow the usual resolutions. Instead, think about what you really want out of life, so think about finishing that novel, or learning to play an instrument, instead of just going to the gym.”

Ms Haig added: 'If the resolution is not something you really want, and you are not intrinsically motivated, it is difficult to stick to it. Make sure your goals align with your personal values ​​and interests.”

Go public

Professor Wiseman also thinks it's worth making your resolutions public to keep yourself accountable.

He said: 'Many people keep their resolutions to themselves. Unfortunately, this makes it all too easy to simply forget about them.

“Go public instead. For example, write your New Year's resolution on a large sheet of paper, sign it and hang it in a prominent place in your home.

'Tell your friends, family and colleagues about your resolution and ask them to give you helpful nudges to help you achieve your goal. Either way, don't keep your decision to yourself.'

Be persistent

Finally, Prof. Wiseman reiterates that “new habits take time to learn, and every now and then you make a mistake and go back to the old you.”

He advised: 'People on diets may suddenly give in to temptation, or those trying to exercise more may not find the time to hit the gym for a week.

“Remember that everyone makes mistakes sometimes, and don't blame yourself when you falter or let the experience make you give up.

'It's very easy to see failure as permanent and as an indication that you can't change. Instead, it is much better to realize that these setbacks are all part of change, and that the most important thing is to learn from them, adjust and move on.'

Ms Haig said: 'Review and adjust your objectives regularly. Celebrate progress, no matter how small, and treat any setbacks as learning opportunities, not failures.

'Remember that the journey to reaching a solution is just as important as the goal itself. It's about personal growth and understanding yourself better. Keep it real, keep it meaningful, and the path will be as rewarding as the destination.”