Friday, 9 January, marks Quitters Day – the day when most New Year’s resolutions have already fallen apart. According to Per Kristensson, professor of Psychology at Karlstad University, these failures rarely stem from a lack of ability.
– We don’t fail because we are weak, but because we don’t change the situation we’re in, he says. Our surroundings often play a bigger role than our personal abilities.
Behavioural research shows that people tend to overestimate the importance of motivation and underestimate how strongly everyday circumstances influence our decisions.
– We often think New Year’s resolutions are about motivation and personal abilities. But research shows that the situation is just as important. You could say that we’re trying to renovate our lives without having the scaffolding in place, says Per Kristensson.
Why resolutions collapse so quickly
When a New Year’s resolution requires more energy than everyday life allows, the brain quickly returns to old habits. Without external support – such as simple routines, practical preparations and backing from people around you – changes become hard to maintain.
– It’s easy to think ‘I just need to be more motivated’. But if you, for example, want to start cycling to work, the cycle route often matters more than your willingness to cycle, says Per Kristensson. Give yourself fewer demands and more handrails to hold onto. That’s how you create behaviours that last longer than January, he concludes.
Three tips for New Year’s resolutions that last
- Make the new behaviour easier than the old one. Lay out your workout clothes, remove the biscuit tin, and choose solutions that lower the barriers.
- Create an environment that supports you when motivation dips. Your surroundings should help you – not hinder you.
- Build support around your change. Just like a renovation, you need supportive structures. Set small interim goals, create routines, and involve the people around you. Build your “behavioural scaffolding”!
