The psychology behind our New Year's urge
Between Christmas and New Year’s you may have put off your goals and intentions. Any changes you wanted to make in your lifestyle were put in the backseat, reserved for attention when the New Year commenced. Then, the clock struck midnight, and a collective sense of renewal filled the air. Gym memberships were made, journals were bought, and plans for a “new year, new me” sprung to life.
This ritual of resolutions has been around for many, many years. By why do we feel such an urge to set these resolutions, and more importantly, why do they so often fail?
The Psychology of Resolutions
New Year’s resolutions appeal to our innate love for a clean slate. Known as the “fresh start effect”, the phenomenon explains why temporal beginnings motivate us to pursue goals. Like the New Year, you might think back on your birthday or even the start of the week and notice the surge of motivation that rushes through you to make a change. These beginnings symbolically distance ourselves from past bad habits, mistakes, failures or identity, giving us hope for a new start.
However, resolutions often fall flat because we get too caught up in the outcome, rather than the process. Often unrealistic and rigid in nature, resolutions lack flexibility and emotional depth required when setting goals that are actionable by building habits.
For example, losing 10 kilograms or saving a certain amount of money might sound actionable in theory, but they require work in progress that is not always considered.
Intention setting
Unlike resolutions, which emphasise specific outcomes, intentions focus on the values, feelings and overall journey associated with the change. Setting an intention is about aligning your actions with your overarching desires for how you want to live.
For example, instead of setting the resolution to “hit the gym five times a week”, you may be better off setting the intention to nurture your body by prioritising movement.
Why? Well, if you’re a complete beginner to weight lifting, trying to fit it in five days a week is unrealistic and rigid. But, if you give yourself the flexibility in mode of exercise, you are more likely to incorporate movement of any form five times a week.
To read more on the effectiveness of intention-setting, click here.
Why Intentions Work
1.They’re Emotionally Rooted
Intentions tap into intrinsic motivation, an internal reason and purpose for the change you desire. We are more likely to engage in behaviours that fulfil our inner need for autonomy, sense of competence, and sense of connection. Rather than wanting to “lose 10 kilograms” in the New Year, wanting to “nurture my body by prioritising movement and food” fulfils our need for the previously mentioned factors.
2. They Reduce Pressure
The rigidity of resolutions can lead to guilt and shame if we falter. As previously discussed, resolutions are, more often than not, outcome-focused, where the journey is not taken into consideration. Intentions, on the other hand, allow for imperfection and adaptability, making it easier to bounce back after setbacks. Rather than seeing this as the easy way out, we should perceive intentions as the effective way to implement change.
3. They Focus on the Present
The outcome-focused nature of resolutions makes it entirely future-oriented. On the other hand, intentions emphasise the now, the journey of the change. Further, the alignment of our intentions with our values fosters a sense of purpose in the present moment. Rather than delaying gratitude if the change is achieved, intentions allow us to appreciate the smaller wins along the way.
Scratching the Itch
The “fresh start effect” explains why, as humans, we feel the itch to action lifestyle changes at specific temporal landmarks. One of these is the new year. Now, don’t get me wrong, I think it’s a brave and commendable move to want to change your lifestyle. The new year is a significant time to take advantage of this motivation and “fresh start effect”, but what’s even more important is the discipline in showing up for yourself each day. Intentions satisfy the same need to grow or improve as resolutions while fostering a healthier mindset.
By setting intentions, you are not abandoning the desire to improve or achieve something - you’re simply reframing it in a sustainable, fulfilling, and aligned manner. Intentions can help you grow into your best self without the all-or-nothing stakes of traditional resolutions.
Are you someone who has set resolutions for 2025? Why not reflect on yours and give yourself the gift of grace and flexibility?
With warmth,
Ruchi.