The psychology behind new year’s resolutions

Remember that new year’s resolution you were so determined to keep? Yeah, we’ve all been there. 

Fast forward to February, and that gym membership card is gathering dust, or maybe your “read more books” goal hasn’t made it past your Netflix queue. So, why do these ambitious promises often fade so quickly? 

To uncover the psychology behind this curious phenomenon – and how to turn new year’s resolutions into lasting habits – we spoke to Professor Ron Borland, a leading expert in health behaviour at Deakin University’s School of Psychology. 

What’s the history of new year’s resolutions? 

New year’s resolutions have been around for thousands of years, with their origins tracing back to the ancient Babylonians. They celebrated the start of the year by making promises to their gods to repay debts and return borrowed items, setting the groundwork for what we now know as resolutions. 

Fast forward to ancient Rome, where Julius Caesar established January 1 as the start of the new year in honour of Janus, the two-faced god who symbolically looked both backward and forward. Romans would make vows of good conduct for the year ahead. 

Since then, the practice has evolved into the resolutions we recognise today – setting intentions to improve everything from health and fitness to career goals and personal growth. 

What are the top 10 most common new year’s resolutions?  

When the new year rolls around, many of us set new year’s resolutions with hopes of self-improvement.  

According to research from comparison site Finder, health-related resolutions top the list for 2025, with Australians focused on eating healthier, getting fitter and losing weight.  

10 of the most common new year’s resolutions people make year after year include: 

• Exercise more 

• Eat healthier 

• Lose weight 

• Save more money 

• Spend more time with family and friends 

• Travel more 

• Quit smoking 

• Learn a new skill or hobby 

• Get organised 

• Reduce stress 

Other common new year’s resolutions include reading more, improving work-life balance and getting more sleep. 

Are new year’s resolutions effective? 

The effectiveness of new year’s resolutions is widely debated.  

While it was revealed that 74% of Australians – equivalent to 15.5 million people – have set a new year’s resolution for 2025, research suggests only a small percentage stick with them long-term.  

The key factors in success? A clear plan, realistic goals and sustained motivation. 

But even if resolutions don’t always last, the process of setting them can still be valuable.  

According to Professor Borland, periodic life reviews help people assess whether they’re on the right track – or if changes are needed. 

‘It is desirable for people to review their lives from time to time to help them either confirm that they are going in the right direction or whether changes may be needed,’ Professor Borland explains. 

‘First, in the life goals they are pursuing; second, in the strategies they are adopting to pursue them; and third, in how they are maintaining their health and wellbeing while doing this.’  

In other words, even if you abandon your resolution by February, the act of setting one still serves a purpose. It prompts reflection and can set the stage for meaningful changes down the line. 

Unpacking the psychology behind new year’s resolutions 

Ever wonder why we feel this urge to make big promises to ourselves as the new year rolls in?  

Professor Borland explains that it’s more than just a tradition – it’s a psychological signal.  

‘New year is a natural time to do this because it represents the start of a new cycle based on climate and the cultural traditions that have evolved to exploit it,’ he shares. It’s a fresh start – a reset button, influenced by the natural rhythms of our environment and the way we’ve structured our lives around it. 

However, Professor Borland points out that when you compare the timing of new year’s resolutions in the Northern Hemisphere to Australia, there’s a key difference: ‘In the Northern Hemisphere (at least in countries organised around Christian traditions), new year follows a festive season and marks a natural start point for new activities.  

‘By contrast, in places like Australia, it occurs in the middle of our main holiday period.’  

And as we all know, holiday time in Australia is about kicking back and enjoying the summer vibes. The problem? Resolutions – especially ones that ask us to quit sugar or adopt new habits – can feel like an unwelcome disruption to our fun. 

But there’s a silver lining. Professor Borland suggests that the key to successful resolutions in Australia might just be delaying them until the beginning of the work or study year.  

‘Holiday periods are times when people tend to preference fun over obligations,’ he explains. ‘With more discretionary time, developing new habits that you enjoy (and only miss due to lack of time) can be successful – at least until you’re forced to return to your work routines.’  

It’s once those routines kick back in that momentum tends to fade. 

‘New year’s resolutions may be more likely to stick in the Northern Hemisphere,’ Professor Borland says. ‘But delaying them until the start of the new work or study year might improve success for Australians.’  

So maybe it’s time to rethink the timing and go for that fresh start when you’re truly ready –when the fun of the holidays has worn off, and your mind is primed for real change. 

Why do new year’s resolutions fail? 

One major reason new year’s resolutions fail is that they tend to be vague and impulsive. Professor Borland explains that many resolutions aren’t carefully considered – they’re plucked from an incomplete mental checklist of things we feel we should do. 

‘What is highest on this list is often the last one mentioned,’ Professor Borland notes, ‘So it gets chosen, but a cue to consider another idea is bound to occur, and we change our minds, thinking “I’d better do that instead.”’ 

‘This results in people never putting enough dedicated effort into any one goal to make the needed changes/actions and turn it a new habit.’  

For example, starting an exercise routine or cutting back on unhealthy food requires sustained effort – not something achievable in a single session. 

Another reason for new year’s resolutions failing is the lack of an actionable plan. When people don’t think through what needs to be done, they’re less likely to follow through.

How to set a new year’s resolution – and how to stick to it  

Setting a new year’s resolution is easy – sticking to it is where things fall apart. Professor Borland explains that success starts with careful planning, a strong personal commitment and a strategy to tackle all the challenges that come with it.  

Here’s how to set a new year’s resolution and make it more than just a fleeting January fling.

1. Choose a goal that actually matters to you

As Professor Borland notes, many new year’s resolutions fail because they’re based on guilt or social pressure – things we think we should do rather than what we truly want to achieve. It’s why gyms are packed in January but half-empty by March. Professor Borland stresses the importance of choosing a goal that genuinely excites and motivates you. 

‘Think through what needs to be done until you convince yourself the goal is not only worth doing, but you genuinely want to do it because it is timely, and because you will feel better (including about yourself) if it is done, and nothing else should get in the way,’ he says.  

If your resolution feels like a chore from day one, chances are it won’t last. So instead of forcing yourself to like running at 5am, maybe a lunchtime walk or a dance class is more your speed.

2. Make a concrete plan (because ‘I’ll start Monday’ won’t cut it)

Once you’ve chosen a goal, the next step is creating a plan to achieve it.  

A vague promise like ‘I’ll eat healthier’ is a recipe for failure – because what does that even mean? Swapping fries for a salad once? Never touching chocolate again? (Unrealistic, let’s be honest.) 

Professor Borland advises going beyond vague intentions and working out the specific actions you need to take. 

‘Once you have a goal you can commit to, you need an implementation plan. Unless it is obvious, work out exactly what you need to do – or at least what’s needed to get started – and commit to a time to begin,’ he explains. 

If an immediate start isn’t practical, set a realistic launch date, then map out small, actionable steps – like meal prepping on Sundays or swapping sugary drinks for water. Treat it like a project plan, not just a wish list.

3. Prioritise your resolution over distractions

The biggest threat to any new year’s resolution is everything else. Work deadlines, social plans, the latest binge-worthy series – they all compete for attention, making it easy to push your goal aside. 

‘You need to prioritise the goal and accept that all the other non-essential things can be delayed until after you have completed what is needed, to either establish the new habit or complete the goal.’ 

This doesn’t mean quitting all your hobbies or becoming a productivity robot. But if your goal is to read more books, you might need to swap some TikTok scrolling for a chapter or two. Small adjustments add up.

4. Monitor progress (because ‘winging it’ rarely works)

A strong resolution isn’t a set-and-forget commitment – it requires regular check-ins. Professor Borland suggests tracking progress and adjusting your approach when needed. 

‘Ensure you have an adequate plan to do what needs to be done and a commitment to continue until the job is finished,’ he says. ‘Check from time to time to ensure things are on track and modify your plans as needed.’ 

Apps, habit trackers or even a simple notebook can help. If your new year’s resolution is fitness-related, record your workouts. If it’s financial, track your spending. Seeing progress – even in small wins – helps keep motivation high. 

5. Have a strategy for setbacks – they will happen

At some point, life will throw you a little curve ball. Maybe you skip the gym for a week, or your ‘no Uber Eats’ rule breaks after a long workday. The difference between success and failure is how you handle these moments. 

‘It can help a lot to have a strategy to prevent premature abandonment of the goal,’ Professor Borland explains.  

‘This involves not making decisions to abandon your goal when you are having trouble persisting. Any decision to quit should be made in a quiet moment when you can more rationally assess whether the challenges are indeed too much, or if they are worth continuing to overcome. 

‘If you don’t have a plan, then you are likely to relapse when confronting a difficult challenge, a much more likely event than giving up after cool reflection.’  

In other words – don’t let one bad day derail your entire goal. Long-term success isn’t about perfection; it’s about persistence. 

Your dot-point guide to new year’s resolutions 

You don’t need a new calendar to make a change – just a plan that works. Whether you’re setting fresh goals or reviving old ones, here’s a simple way to make new year’s resolutions that actually stick. 

• Review your life: Identify areas where change would make the biggest impact. 

• Choose a meaningful resolution: Focus on something you genuinely care about. 

• Create a clear plan: Break your goal into bite-sized, doable steps. 

• Start at the right time: January isn’t the only option – find a time that works for you. 

• Track your progress: Check in regularly and adjust as needed. 

• Anticipate challenges: Have a plan for setbacks so you don’t throw in the towel too soon. 

The truth is there’s no magic in January. New year’s resolutions aren’t about flipping a calendar page – they’re about making small, sustainable changes that stick.  

So, whether you’re starting fresh in the new year, mid-year or on a random Tuesday, what matters is that you start.