New Year’s resolutions, spring cleaning, Dry January, October theory, the NoSo November movement… Our culture is obsessed with setting collective goals and the idea that taking action new habits at certain times of the year would help achieve results. But it turns out there’s no proof.
In reality, as one study shows, only two in ten people keep their New Year’s resolutions over the long term. Scientists also say that there does not seem to be one time of year that is more conducive to success than another.
“I’m not aware of any studies that show you’re more likely to stick with a new habit if you start it in January, October, or any other month,” says psychologist Wendy Wood. of behavior at the University of Southern California and author of the book Good Habits Bad Habits: The Science Secrets to Adopting and Sticking to Positive Routines.
If there is a good time to form new habits, it is not the one you are thinking of. What’s more, what motivates you and how you plan to achieve your goals matters much more.
Why do we love setting goals together at the same time every year? According to Selena Bartlett, a neuroscientist at the Queensland University of Technology in Brisbane (Australia), this could be explained by the fact that humans are naturally social beings and that “belonging to a community is a fundamental human need.” . Group rituals, like New Year’s resolutions, “satisfy the human desire to fit in, to feel supported, and to be part of something bigger than ourselves.”
Also to be taken into account is the factor of “temporal markers” as psychologists call them, moments such as the start of a new year, obtaining a diploma or a birthday, “which are akin to a page white or fresh start because they allow us to mentally separate our past habits from our future goals,” explains Harold Hong, clinical psychiatrist and medical director of a drug treatment center in North Carolina (United States).
This way of setting goals has several advantages, including the opportunity to learn and be inspired by others, external motivation, but also the fact of having to be accountable to others than yourself.
“One study showed that couples who diet together are more likely to lose weight and keep it off than people who diet alone,” observes Christine Whelan, clinical professor and consumer scientist at the school. in human ecology from the University of Wisconsin-Madison. This is because both partners ensure that the other maintains their goals.
Changing your habits at the same time as others also allows you to share your success and progress with them, adds Harold Hong. The new behavior then becomes more rewarding and is more likely to continue.
Many of its advantages, however, can turn into disadvantages, for example if you rely on a friend or your partner to stay motivated and they decide to stop going to the gym. “They might make you want to stay home, too,” says Katherine Milkman, a professor at the Wharton School at the University of Pennsylvania and author of the book. How to Change: The Science of Getting From Where You Are to Where You Want to Be.
People who set goals with others also tend to compare their results and become discouraged if someone succeeds more than them. “Just because something seems to work better for someone else doesn’t mean you’re failing. But that’s often what we tell ourselves,” admits Christine Whelan.
Wendy Wood adds that some of our most important life goals, such as financial security, performance at school or work, or eating a balanced diet, require ongoing, sustainable behaviors or practices that are “harder to achieve.” conserve with abstract motivations such as the idea of social responsibility”.
In addition, it is difficult to maintain the same motivation as when you have just adopted a new habit when it “is no longer new”.
All this proves that it is not always wise to associate new habits with fleeting moments or with people sharing (temporarily) the same state of mind as you. The best thing to do is to identify the deep, personal reasons why you want to change.
Wendy Wood calls these moments “inflection points”: it could be a alumni reunion where you want to lose a few pounds, or an overdraft on your account that makes you realize that time comes from taking back control of your career or a health concern that pushes you to opt for a healthier lifestyle.
According to Harold Hong, these moments tend to provide lasting feelings of motivation, “because they are rooted in something meaningful and deeper than just doing what everyone else does.”
At the same time, you don’t have to wait until the last moment to take action. “There’s really no reason to put off making changes that we know are necessary,” says Kyle Smith, a brain and behavior specialist at Dartmouth College. “If your body is telling you to change something, listen to it and don’t wait until something bad happens.”
Whatever your motivation, it’s essential to take action as soon as you feel the desire, says Wendy Wood, because “you may only have a small window of opportunity to decide what to do.” what you want to do before your old habits come rushing back.”
An opinion shared by Katherine Milkman. She says the best time to put a plan in place to improve your chances of achieving positive long-term results, even after your motivation has faded, is when you’re motivated. “There’s nothing wrong with using a momentary fresh start as a springboard to prepare for longer-term change,” she says.
For example, you can make a daily schedule that schedules time for your new habit and post it somewhere you’ll see it every morning. You can also join a gym in a moment of motivation: as you have to pay the subscription every month, this will push you to use it even when you are less motivated to exercise.
According to Katherine Milkman, some people also set up a “commitment scheme” that rewards or punishes them for staying motivated after their initial motivation has faded.
In one study, for example, smokers voluntarily deposited money into a savings account, but could only access it after passing random urine tests for six months. If they failed, their money was donated to charity. Smokers who participated in the study had a 40% higher success rate than smokers who did not use an engagement device.
To form new habits and stick with them, you can break down your larger goals into smaller, more specific goals. For example, instead of saying, “I’m going to lose five pounds a month,” set a goal to limit your daily calorie intake and engage in physical activity for 30 minutes a day.
“Studies have consistently shown that setting specific goals produces better results than setting vague goals or no goals at all,” reports Harold Hong.
You can also add your new habit to an already established habit, a concept known as habit stacking (or habit stacking). With this practice, you are, for example, more likely to read ten pages of a book every night if you do it right before a concrete habit, like brushing your teeth before bed.
Your new habit should also be a source of pleasure. “My advice is to find a behavior that offers an immediate reward,” says Wendy Wood. “If you hate going to the gym, for example, you can make it more fun by listening to podcasts while you run or exercising with friends.”
Whatever your motivation, it is essential not to get discouraged if you misstep or fail.
“You certainly don’t need to wait until 1is January to make a necessary change, but if you do and don’t get the results you want, try again on January 1is February, Lunar New Year or the first day of spring,” suggests Christine Whelan. “Finding out what works for you and what doesn’t is essential in the cycle of change.”
