Author: Angela Swaan – Nutritional Therapist, Ambassador of the World Healthy Living Foundation

As the clock strikes midnight on New Year’s Eve, many people around the world embark on a tradition that spans cultures and generations – making New Year’s resolutions. These commitments to self-improvement have become synonymous with the beginning of a new year, symbolizing a fresh start and a chance to break free from old habits. But what lies beneath the surface of this annual ritual, and why do so many individuals feel compelled to set resolutions?

The Origins of New Year’s Resolutions:

The practice of making resolutions at the start of a new year dates back to ancient Babylon, where people made promises to their gods at the beginning of the year to earn favor. This concept evolved over time, with various cultures adopting similar traditions. Today, the tradition has taken on a secular nature, but the essence of setting goals for self-improvement remains.

The Psychology Behind Resolutions:

1. Fresh Start Effect: The beginning of a new year serves as a psychological “fresh start.” People are more likely to perceive the start of a new year as a distinct break from their past selves, providing an opportunity for a clean slate. This phenomenon, known as the “fresh start effect,” can be a powerful motivator for individuals to initiate positive changes in their lives, but don’t be fool by it, the motivation at the beginning is not enough to keep the new habit for a long time (read more to find in the article how to actually build and keep a habit).
2. Temporal Landmarks: Psychologists have identified the importance of temporal landmarks, such as the start of a new year, as catalysts for behavioral change. These landmarks create a mental separation between the past and the future, making individuals more receptive to setting ambitious goals and taking concrete actions to achieve them.
3. Social Expectations:The societal and cultural emphasis on New Year’s resolutions contributes to the phenomenon. The collective energy surrounding the beginning of a new year creates a shared narrative of self-improvement, fostering a sense of community in pursuing common goals. The desire to conform to social expectations and be part of this collective effort motivates individuals to set resolutions.
4. Goal Setting and Motivation: The act of setting resolutions taps into fundamental psychological principles related to goal setting and motivation. Well-defined goals provide a sense of direction and purpose, while the anticipation of achieving these goals can trigger the release of dopamine, a neurotransmitter associated with pleasure and reward. This positive reinforcement encourages individuals to stay committed to their resolutions.

Challenges and Strategies for Success:

While the tradition of setting New Year’s resolutions is widespread, many individuals struggle to maintain their commitment beyond the initial enthusiasm. Common challenges include unrealistic goal-setting, lack of a concrete plan, and insufficient social support. To enhance the chances of success, experts recommend setting realistic, specific, and measurable goals (called S.M.A.R.T. goals), developing a clear action plan, and leveraging social support systems.

New Year’s resolutions offer a unique opportunity for individuals to reflect on their lives and strive for personal growth. The psychological underpinnings of this tradition highlight the significance of the “fresh start effect,” temporal landmarks, and social expectations. While the path to achieving resolutions may be challenging, understanding the psychology behind this annual ritual can empower individuals to make meaningful and lasting changes in their lives.

So how to make it SMART?

First of all, prepare your mindset and realise that 1st of January is not a magic date when achieving goals come easier than any other day 😉 it could be any day of January, February, March – December – it really doesn’t matter. I love the quote which says “one day or day one” – this is so powerful. But if you read it as 1st of January or beginning of the year don’t worry! Any time is great if you wish to improve or change your life.

A Blueprint for Success through SMART Goal Setting

In the journey of personal and professional development, the creation of positive habits plays a pivotal role in shaping our lives. Habits are the building blocks of success (so we should call it habits not resolutions), influencing our daily routines, mindset, and overall well-being. This article explores the importance of habit formation and provides a practical guide to cultivating habits through the SMART goal-setting framework.

The Significance of Habits:

1. Automated Behavior:Habits are automatic, ingrained behaviors that we perform without conscious thought. When positive habits become a part of our daily lives, they contribute to the automation of positive actions, making it easier to maintain consistency.
2. Efficiency and Productivity:Cultivating habits enhances efficiency and productivity. When tasks become habitual, they require less mental effort and decision-making, allowing individuals to channel their cognitive resources towards more complex and creative endeavors.
3. Consistency in Goal Pursuit: Habits serve as the foundation for achieving long-term goals. By integrating positive behaviors into our routine, we create a consistent and sustainable path toward our objectives, increasing the likelihood of success.
4. Positive Impact on Well-being: Habits influence our overall well-being, contributing to physical health, mental clarity, and emotional resilience. Establishing habits that prioritize self-care, exercise, and mindfulness can significantly improve the quality of life.

Creating Habits with SMART Goals:

The SMART goal-setting framework provides a structured approach to setting and achieving goals, making it particularly effective for habit formation.

1. Specific (S):Define your habit with clarity and specificity. Instead of a vague goal like “exercise more,” specify the habit as “30 minutes of brisk walking every morning.” The more precise your goal, the easier it is to visualize and work towards.
2. Measurable (M):Establish criteria to measure your progress. For instance, if your goal is to read more, set a measurable target like “read one book per month.” Measuring progress provides a sense of accomplishment and motivates continued effort.
3. Achievable (A):Ensure your habit is realistic and attainable. Setting overly ambitious goals can lead to frustration and discouragement. Start with small, achievable steps that align with your current capabilities and gradually increase the difficulty as the habit solidifies.
4. Relevant (R): Align your habit with your broader goals and values. A relevant habit is one that contributes meaningfully to your overall well-being and aligns with your long-term aspirations.
5. Time-bound (T): Set a timeline for your habit. Instead of a vague commitment, establish a specific timeframe. For example, if your goal is to meditate regularly, set a specific duration like “10 minutes of meditation every morning before work.”

Meaningful Habits, Lasting Change:

Cultivating habits through the SMART goal-setting framework transforms aspirations into tangible, achievable actions. By creating specific, measurable, achievable, relevant, and time-bound habits, individuals can harness the power of routine to drive personal and professional success. Embracing the journey of habit formation is a commitment to continuous improvement and a key to unlocking one’s full potential.

In addition to the SMART framework, it’s crucial to acknowledge the significance of taking baby steps when building habits. Opting for gradual changes prevents feelings of overwhelm and increases the likelihood of habit sustainability. For example, someone accustomed to a diet of fast food may find success by slowly incorporating healthier food options – and this is my holy grail for everyone who starts or can’t keep habits long term and I heard that in one of my favorite podcasts ‘the diet should be HEALTHIER, not just HEALTHY’, rather than abruptly transitioning to an all-salad diet. This is something what I like to tell all my clients on 1:1, and every tiny or small achievement makes the big one more possible 😉

As you embark on the transformative journey of habit formation, remember that change is a gradual process, and success lies in the small, consistent steps you take each day. If you find yourself in need of personalized guidance or professional support, I am here to help. As a certified nutritional therapist, I have assisted numerous individuals, particularly women, around the world in building habits that promote a healthier and more fulfilling lifestyle.

Let me know in the comment sections how’s your ‘New Year’s Resolution’ are going and what’s your experience with holistic health and building long lasting habits.

also last but not least – Happy New Year Everyone!

Reference list

1.Boogaard, Kat. “Write Achievable Goals with the SMART Goals Framework.” Atlassian, 26 Dec. 2021, www.atlassian.com/blog/productivity/how-to-write-smart-goals.

2.Ciesielska, Monika . Jak Dzialac Online Bez Leku I Wstydu. 4 Aug. 2023, www.Spotify.com.

3.St, Kendall Reagan Nutrition Center 151 West Lake, and Suite 1400 8022 Campus Delivery Fort Collins. “How to Create New Year’s Resolutions That Last!” Kendall Reagan Nutrition Center, www.chhs.colostate.edu/krnc/monthly-blog/how-to-create-new-years-resolutions-that-last/. Accessed 2 Jan. 2024.