What Are New Year's Resolutions and Do They Work?

The concept of setting goals at the beginning of the year isn't new. In fact, human beings have marked the occasion by making resolutions for over 4,000 years, according to The Old Farmer’s Almanac.

Ancient Babylonians recognized the start of their calendar year and farming season by making promises to repay their debts, the almanac said, and ancient Romans pledged good behavior in the coming year.

The tradition continues today, with many committing to a variety of personal goals each January. While some people achieve what they set out to by the end of the year, more resolutions fail than you might realize.

What Are the Most Common New Year’s Resolutions?

Most New Year's resolutions are related to health and finance, according to a YouGov survey of 1,000 people. The top five resolutions for 2024 were:

1. Saving more money
2. Being happy
3. Exercising more
4. Improving physical health
5. Eating healthier

Dr. Barb Lesniak, executive director of social sciences at Southern New Hampshire University (SNHU), also found that many of these resolutions were popular. Lesniak holds a doctorate in psychology and worked as a counselor, in addition to her experience in higher education.

“When I was a counselor, most clients made resolutions tied into physical or mental wellbeing, like exercising or meditating regularly,” she said. “Some tied them into addictions, resolving to stop smoking or drinking. I did have a few whose resolutions were tied into their interactions with others, like being more appreciative of a partner or finding ways to make new friends.”

Why Do People Set New Year’s Resolutions?

You might be considering setting a New Year's resolution simply because you've heard people talking about it. “Many people set New Year's resolutions because it's the thing to do,” said Lesniak. “They feel awkward if they don't take part in this societal tradition.”

External pressures can also be motivating factors, according to Dr. Thomas MacCarty, an associate dean of social sciences at SNHU. MacCarty works with the MA in Psychology program and is a Licensed Alcohol and Drug Counselor (LADC) in Vermont. He's also worked as a Licensed School Psychologist (LSP) and Licensed School Counselor (LSC).

He said a physician telling you to make a change or a family member asking to spend more time with you could inspire you to participate in the tradition. "People do want to make the changes in their lives because they feel it will make them a better person, live longer, get along better with others or improve their appearance (etc.)," he said.

According to a survey by Pew Research Center, young adults make the most New Year’s resolutions, while older adults tend to set fewer resolutions. However, 70% of surveyed adults opted out of setting New Year's resolutions altogether — and they might be on to something.

Are New Year’s Resolutions Effective?

While New Year’s resolutions are effective for some, the majority of people who make resolutions don’t stick to their goals. According to Forbes, Dr. Michelle Rozen surveyed 1,000 people between January and June of 2023 and found that only 6% of participants followed through on their resolutions, while 94% of survey-takers did not.

“That 94% rate doesn't surprise me because people often make resolutions without a clear plan for how they will be accomplished,” Lesniak said.

Why Do So Many Resolutions Fail?

Change is difficult — that’s the number one reason people fail to follow through on their resolutions, according to MacCarty. "Most people make resolutions with the best of intentions but soon find it takes commitment, effort, a true desire to change and being personally accountable to stay the course,” he said. “This can be a tall order for most.”

Setting the wrong resolution can also play a role, according to MacCarty. “Setting oneself up for failure by having outlandish goals or goals that involve a major life change can be hard to accomplish,” he said. “Many people make multiple resolutions for the New Year and most resolutions are abandoned after a few months,” he said.

In fact, Baylor College of Medicine (BCM) reports that 88% of people who set New Year’s resolutions fail before the end of January. According to Fortune, some even call the second Friday in January "Quitter's Day" because that's when people are most likely to give up on their resolutions.

Many people don’t think beyond the early stages of their resolutions, according to Lesniak. “Buying a gym membership might seem like a good step towards fulfilling a ‘get more exercise’ resolution, but it's just the first step,” she said.

She also noted that commitment can be an issue if you encounter a problem in your plan or get off track. “For example, if you hate the class you signed up for, will you switch to a different one or start working 1:1 with a trainer instead?” she said. “Most importantly, will you commit to not using a few skipped days as an excuse to scrap the whole plan?”

So, Should You Set a New Year’s Resolution?

Knowing why many resolutions fail could give you insight on how to set yourself up for success if you choose to set a resolution — but there’s reason to skip this tradition altogether, according to MacCarty.

“Personally, I do not recommend making New Year’s resolutions,” he said. “Many people that do not follow through will have a sense of failure for doing so. There can be psychological harm in telling oneself, or others, that there are going to be positive changes in the new calendar year and they do not come to fruition.”

If you do opt to set a New Year’s resolution, Lesniak suggests creating a SMART goal that’s Specific, Measurable, Achievable, Relevant and Timely. She also recommends making yourself accountable for the goal you set.

“You can use a friend, family member, trainer, counselor or anyone else you choose as your accountability partner. If you're not comfortable with that, use a journal to hold yourself accountable,” she said. “This gives you an opportunity to celebrate wins and learn from challenges by talking it through with someone or examining it as you write out your thoughts.”

But, she said you can set these goals at any time of the year. “There's no reason to wait until January, other than the appeal of a fresh start in the new year,” she said.

MacCarty agreed.

“There are some people that do well with their resolutions. They set a goal, and they go after it wholeheartedly. They are accountable and committed. I would question why these people needed to wait before starting, though,” he said. “Even for the most committed individuals, there can be a wain of enthusiasm the longer something is put off.”

Mars Girolimon '21 '23G is a staff writer at Southern New Hampshire University where they earned their bachelor's and master's, both in English and creative writing. In addition to their work in higher education, Girolimon's short fiction is published in the North American Review, So It Goes by The Kurt Vonnegut Museum & Library, X-R-A-Y and more. They're currently writing their debut novel, which was Longlisted for The First Pages Prize. Connect with them on LinkedIn.