December 23, 2022

The problem with resolutions made on January 1st is January 2nd, by Howard Rankin

The problem with January 1st resolutions is January 2nd

Several years ago, I was on “The View” talking about New Year’s Resolutions

“The problem with resolutions made on January 1st is January 2nd,” I announced. These were the days before Kahneman’s and others’ public discussion of cognitive biases, so I didn’t frame the resolutions challenge in terms of bias, but it certainly can be seen the same way. Today, it might fall within the optimism bias where we can find any reason to optimistic if we are feeling that way. But here’s the problem. Behavior change is not just about feelings and motivation at a particular time. Sure, motivation is necessary, but it is not sufficient for change.

Change requires a realistic plan of action to address reasonable goals and a plan to maintain motivation through personal tools and connection with supportive others. Anyone can make a “commitment” when the dopamine is flowing and they are feeling empowered and optimistic, and many people do just that on January 1st. But by February 1st most have abandoned their plans for change.

Change requires a realistic plan of action to address reasonable goals and a plan to maintain motivation through personal tools and connection with supportive others. Anyone can make a “commitment” when the dopamine is flowing and they are feeling empowered and optimistic, and many people do just that on January 1st. But by February 1st most have abandoned their plans for change. One reason is that most people don’t embrace another critical part of change: how am I going to deal with the sacrifices I am going to have to make in order to achieve change? How will I identify them and what are my plans when I face those challenges? In the dopamine flood of New Year’s Day those sacrifices and challenges aren’t addressed, resulting in an inability to execute the plan when the going gets rough.

So, it would probably be a good idea to wait until the new year has started to begin the march towards a new you, or even a new habit. Motivation ebbs and flows like the tide, so making a decision when the tide is high, is a strategy that will likely sink you in the long run, or even a pretty short one.

by Howard Rankin PhD, psychology and cognitive neuroscience

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