How To Actually Stick To Your New Year’s Resolutions

You’ve probably heard the grim stats: about 80% of New Year’s resolutions fail.

This might be down to unrealistic or overcomplicated goals, the BBC suggested. The British Journal of General Practice (BJGP), meanwhile, said that attention and motivation naturally wane over time.

But if you ask author and psychotherapist Eloise Skinner, who’s working with Sports Direct, the “commitment cue effect” could help.

“The ‘commitment cue effect’ is a term used to describe when we are held to a certain commitment, also known as commitment cue integration,” she shared.

“This can make us more likely to perform the behaviour, strengthening our motivation to continue or complete a given task.”

A “cue” can help us to build a habit until it becomes almost subconscious, like washing our hands after using the loo or brushing our teeth after our alarm goes off, the BJGP said.

This, they added, is likely the best way to actually encourage healthy habits. Once a change has been linked to an existing part of our routine, it becomes less an issue of motivation, which, they point out, fades over time, and more to do with automatic responses.

Skinner said this could be attached to an object, like a gift, too.

“Physical objects can provide a visual reminder of a previous commitment or intention, helping us refocus our attention and reconnect ourselves with the previous intentions or motivations we felt when thinking about starting our new routine.”

Aside from making your resolution clear and attaching it to a cue, like an object, a new habit, or a verbal commitment, Skinner said you should think long-term to ensure success.

“It might help to establish a plan for the next six to nine months, so that you can rely on a sense of pre-determined structure and organisation,” she said.

Again, it’s all about making changes as easy as possible.

“It can also help to make sure it fits into your routine in a way that works for you, making it as easy as possible to maintain.

“Don’t be afraid to experiment with different ways to achieve your goal (different days of the week, different times, different locations, etc) until you find something that feels like a more natural fit.”