The arrival of the new year often brings a sense of renewal—a perfect opportunity to reflect on the aspirations we fell short of achieving last year and to create fresh goals for the year ahead. As those around us chant the familiar phrase "new year, new me," we find ourselves hoping for a transformative change to occur within us as soon as the clock ticks past midnight.
Our motivation is usually at an all-time high, believing that this is the year—the year where the change we’ve been hoping for will finally happen.
It's likely that you've set new resolutions for yourself this year, but remember that real change takes time. You may have experienced a surge of motivation at first, but when outcomes didn’t materialize as fast as you hoped or life threw some obstacles in your path, that initial enthusiasm might have started to fade.
You may find yourself considering the idea of giving up on your resolutions just a few months into the year. This phenomenon is known as "resolution fatigue," where the pressure of striving for overly ambitious objectives leads to feelings of exhaustion, potentially resulting in burnout or a decision to quit altogether.
Nonetheless, this does not indicate that you have failed; rather, it underscores the difficulties associated with achieving sustainable change and establishing resolutions in a constructive manner, without subjecting yourself to the pressure of an unattainable checklist.
Here are a couple of reasons why the New Year can lead to resolution fatigue and some strategies to overcome it.
1. Overcoming the Black-and-White Thinking for Sustainable Transformation
As we approach the new year, many of us are driven by a strong desire for transformation and the anticipation of swift outcomes when we make resolutions. Society often promotes the idea that January is the ideal moment to initiate significant changes in our lives—be it shedding those extra pounds, enhancing our organizational skills, or finally launching that side project we've been dreaming about.
This can result in establishing goals that demand a degree of effort and persistence that overlooks the intricacies of everyday life. A major pitfall we often encounter is the anticipation of significant transformation—this is when the "black or white" mentality takes hold.
We often expect ourselves to immediately adopt perfectly balanced meals every single day or adhere to a rigid new schedule without any mistakes. This mindset can be exhausting and allows for barely any room for errors, which are a normal aspect of any significant transition.
For example, skipping a single workout may trigger feelings of inadequacy, causing thoughts such as, “If I can’t maintain a perfect routine, why even try?” This mindset fosters a loop of guilt and frustration that can swiftly result in exhaustion or giving up on the objective entirely.
Research published in 2012 in British Journal in General Practice suggests that focusing on small and consistent actions can help establish habits that are more likely to endure over time.
The idea that habits form in 21 days is a myth based on outdated observations. A hallmark 2009 study published in European Journal of Social Psychology clarified that it actually takes 66 days on average of daily repetition for a habit to become automatic. However, this varies by person, behavior and complexity of the activity on wishes to turn into a habit.
This underscores the significance of allowing yourself the necessary time and patience to cultivate enduring habits. It is far more beneficial to create an environment where you can adjust and evolve with the changes, approaching the journey with kindness towards yourself. By adopting this mindset, you pave the way for long-term success that prioritizes gradual advancement over the pressure of seeking quick outcomes.
2. Progress Occurs One Commitment At A Time
It's not unusual to be swept up in the enthusiasm of the new year, fueled by a longing for personal growth. The aspiration to transform into your best self can lead you to compile an extensive list of resolutions.
You may be putting yourself in a challenging position by attempting to juggle too many objectives at once. This can hinder your ability to concentrate on any one goal effectively. Although the desire is to expand and improve, the truth is that trying to tackle everything simultaneously can lead to feelings of being overwhelmed by conflicting priorities. Additionally, there’s often a sense of urgency to establish goals across various domains to avoid the fear of missing out on opportunities for growth.
The excitement of a new year often leads to the belief that you can completely change every aspect of your life simultaneously. However, without practical and achievable steps, this overly ambitious attitude can result in feelings of exhaustion and overwhelm.
Here are two practical strategies for setting more attainable goals.
- Setting monthly goals. One approach to deal with this is to to shift your mindset from the quantity of goals to the quality of goals. Try making monthly goals by focusing on one-at-a-time goals that align with where you are in life and adjust as you go along. This gives you a certain flexibility with your goals. For example, if you;re going through a particularly busy or challenging time, setting a goal related to stress management or self-care might be more realistic and impactful.
- “If-then” planning. Another effective way to approach your resolutions with more focus is by using if-then planning for particular goals. A 2006 study published in Advances in Experimental Social Psychology shows that people are more likely to achieve their goals when they clearly specify when, where and how they will take action. For instance, instead of just saying, “I want to exercise more,” you could create an ‘if-then’ plan like this: “If it’s 7 a.m., then I will go for a 15-minute walk around the block.” By specifying the exact time and action, you increase the likelihood of following through, as it removes ambiguity and makes the goal more actionable.
Strive for Goals Based on Personal Development Rather Than Societal Expectations
It's crucial to make sure that your resolutions stem from a true desire or necessity for change, rather than just adhering to the customary practice of setting goals for the new year. When your objectives originate from a sincere motivation, you are far more likely to maintain your enthusiasm and commitment.
Taking accountability can significantly boost your likelihood of reaching your objectives. You might consider sharing your goals with a friend, participating in a group, utilizing apps, or collaborating with a coach. These strategies offer support and reminders that help you stay dedicated to your aspirations.
Regardless of how meticulously organized or simple a goal appears, challenges are bound to arise. It's important to anticipate possible hurdles and devise strategies to address them in advance.
How we handle the obstacles that arise is crucial to maintaining our focus. Although maintaining an optimistic outlook is beneficial, prioritizing the establishment of achievable goals for yourself is essential.
