Why Resolutions Don’t Work for Happiness

Every year, millions of people set resolutions, often thinking, "This year, I want to be happier." While the intention is good, aiming for happiness as a goal can backfire, leaving you less satisfied in the long run.

In fact, 21% of people set "getting happy" as a New Year's resolution. But here's the truth: resolutions like this often don't work. I'm not suggesting you avoid happiness goals altogether, but there's a better way to approach them.

Let’s explore why most resolutions fail—and how to structure yours for lasting success.

Why New Year's Resolutions Tend to Fail

The pursuit of happiness drives many people to make New Year's resolutions. But these resolutions often miss the mark for three reasons:

1. They lack specificity.
2. People rely too much on willpower.
3. They underestimate the time required.

1. Resolutions Aren't Specific Enough

Most resolutions are too vague. Consider "I want to eat healthier." What does that mean? Do you plan to eat more fruits and vegetables? If so, how much and when? Or does it mean cutting out processed foods?

Without clear, measurable goals, it’s easy to lose focus. You need to define what success looks like—only then can you track progress and stay on course.

2. Willpower Isn’t Enough

Willpower is like a muscle—it tires out the more you use it. If you rely on it too heavily, you'll burn out. For example, if you use up all your willpower in the morning, sticking to your habits later in the day becomes harder.

There's also the Fresh Start Effect, which makes people feel motivated when they get a symbolic clean slate (like the start of a new year). But as soon as that fresh start fades, motivation often disappears with it.

3. People Underestimate the Time It Takes

Changing habits takes time and effort. Long-standing habits are deeply ingrained, and it requires intentionality to replace them. Many people give up too soon, thinking change should happen overnight. When setbacks occur, they abandon their goals rather than adjusting and moving forward.

A Better Approach to the Happiness Resolution

So, how do you make a happiness resolution that works? There are two key steps:

1. Make the goal specific.
2. Build a system to achieve it.

1. Make the Goal Specific

First, get clear on what truly makes you happy. Maybe it’s spending time with friends, reading a book, or going for a walk. Whatever it is, make it specific. Instead of saying, "I want to be happier," try something like, "I’ll call my friends twice a week in January," or "I’ll read 25 pages before bed for 60 days."

This way, you’re setting tangible goals that you can track and act upon.

2. Build a System

A goal without a system is just a wish. A system helps you stay consistent by structuring your environment to support your habits.

For example, if your goal is to read more, create a routine around it. Break the goal down into manageable steps, like reading 10 pages a day. Turn those steps into habits by sticking to them daily, tracking your progress, and adjusting as needed.

A system not only makes it easier to achieve your goals, but it also increases the likelihood of long-term success. To do so, follow these four steps:

1. Break It Down: Divide your goal into smaller, actionable steps. These should be simple tasks that can be integrated into your daily routine. For example, if you want to read more, start out by reading 10 pages a day or read for 5 minutes a day before bed.
2. Create Habits: Then turn these steps into habits. Start small, and gradually increase the difficulty as your habits become more and more ingrained. You can do this for instance by increasing the number of pages you'd like to read.
3. Track Progress: To stay on track, it's important to regularly assess your progress. You can use tools like a habit tracker to ensure you're sticking to your system. Or you can set a reminder in your phone for a specific time you'd like to execute your activity.
4. Adapt and Refine: Lastly, don't be discouraged if you encounter obstacles or setbacks. Instead, adapt your system, learn from your experiences, and keep moving forward.

References

• Norcross JC, Vangarelli DJ. The resolution solution: Longitudinal examination of New Year's change attempts. Journal of substance abuse. 1988 Jan 1;1(2):127-34.
• Norcross JC, Mrykalo MS, Blagys MD. Auld lang Syne: Success predictors, change processes, and self‐reported outcomes of New Year's resolvers and nonresolvers. Journal of clinical psychology. 2002 Apr;58(4):397-405.
• Dai H, Milkman KL, Riis J. The fresh start effect: Temporal landmarks motivate aspirational behavior. Management Science. 2014 Oct;60(10):2563-82.
• Rothman AJ, Baldwin AS, Hertel AW, Fuglestad PT. Self-regulation and behavior change: Disentangling behavioral initiation and behavioral maintenance.