Health Benefits of New Year’s Resolutions
New Year’s resolutions can improve health by providing a “fresh start” at a time usually associated with new beginnings. The way resolutions can increase health is by enhancing daily habits and strengthening motivation. Realistic, specific, and supported resolutions, can be linked to healthier behaviours and improved mental wellbeing over time.
Why Resolutions Can Improve Health
With some studies estimating that 25% to 80% of people are dissatisfied with their physical appearance, New Year’s resolutions often focus on physical activity, weight, and eating habits. Since all of these are strongly linked to chronic disease risk and prevention, resolutions that focus on these areas tend to lead to improved health.
A large randomized study of over 1,000 adults followed people for a full year after setting New Year’s resolutions. About 55% reported they were still successful one year later, especially when their goals were well supported and focused on positive, approach‑oriented goals rather than avoidance orientated goals.
Drive, Attitude, And Emotional Health
Setting resolutions is a process that encourages people to pause, reflect on values, and subsequently turn those values into clear goals. This is associated with improved mental wellbeing and stronger sense of purpose. Research in people with chronic pain on adaptive goal processes shows that aligning goals with underlying motives and adjusting them over time can protect mental health.
Specifically, in regard to goals, research indicates that both goal flexibility (adjusting them when hurdles arise) and goal tenacity (continuing to devote effort) are associated with better wellbeing. In other words, people who adapt their goals and strategies rather than giving up usually maintain better mood and life satisfaction, even when they are under stress.
Increased self‑efficacy, the belief that you can influence their own health improves as you accumulate small wins, e.g. earlier bedtimes, more vegetables. Higher self‑efficacy, in turn, supports perseverance and is linked to improved quality of life and reduced psychological distress.
The Specific Effect of the New Years “Fresh Start”
A date like New Year’s Day is described by psychologists as a “temporal landmark” that separates the past from the future and inspires many people to pursue change. In the large New Years resolution trial referenced above, many participants used this time point to commit to health‑related goals. They also discovered that those with approach‑oriented resolutions (for example, “eat 5 servings of vegetables per day”) had higher success rates than those with avoidance‑oriented goals (“stop eating junk food”).
Because the New Year is widely recognised as a time for reflection, there is also the positive social effect of people are surrounded by others who are thinking about making lifestyle changes. This can increase motivation and normalise our efforts to improve health. Additionally, for resolutions linked to identity, for example being a more supportive spouse or parent, we usually experience deeper, more sustained motivation.
Tips for Making Resolution
- Use approach‑oriented goals: Phrase resolutions around positive actions you will take, e.g. “add two servings of vegetables to each meal”.
- Take baby steps: In the example above, this could be “add 1 serving of vegetables to each meal.
- Be flexible: Research on adaptive goal processes shows that people who adjust goals and strategies when things become difficult protect their mental wellbeing more effectively.
- Be specific and realistic: Swap vague goals like “get healthier” for clear, manageable steps that match your current capability, and supports consistency and the formation of long‑term habits. For example, a specific goal of starting to walk regularly can make changes both more achievable and sustainable.
- Build support and accountability: People who receive some structure or support around goal setting (such as from friends, or tracking apps) tend to do better than those relying on willpower alone.
By following the tips above, New Year’s resolutions can become a wonderful way to improve both physical and mental health.
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