New Year's resolutions: the neuroscience of why they fail and the approach that works

Why resolutions fail

The most common failure modes: goals set around outcomes rather than behaviours ('lose 2 stone' rather than 'walk for 30 minutes on Monday, Wednesday and Friday'), no specific implementation intention (when, where and how the behaviour will happen), and relying on motivation rather than environment design. Motivation fluctuates; environment is stable. Roy Baumeister's research on ego depletion shows that willpower is a limited resource that depletes through use — resolutions that require repeated willpower rather than automated habits invariably fail.

Implementation intentions — the evidence

Peter Gollwitzer's research on implementation intentions shows that specifying when, where and how a behaviour will happen dramatically increases follow-through. 'I will exercise more' has low success rates. 'After I drop the children at school on Monday, Wednesday and Friday, I will walk for 30 minutes in the park before driving home' has significantly higher rates. The specificity reduces the number of real-time decisions required. Use our free New Year goals worksheet to add implementation intentions to every resolution.

Identity-based habits

James Clear's research synthesis in Atomic Habits argues that the most durable behaviour changes are identity-based rather than outcome-based. 'I want to run a 5K' is an outcome. 'I am a runner' is an identity. When the behaviour conflicts with the identity ('runners run even when it's raining'), the motivation is intrinsic rather than dependent on external rewards. The resolution that reframes identity persists longer than the resolution that chases an outcome.

Our picks compared

As an Amazon Associate we earn from qualifying purchases. Prices shown on Amazon at time of click.

Frequently asked questions