New Year’s resolutions often falter, with approximately 80% failing by February, according to various studies. Factors contributing to these high failure rates include unrealistic expectations and diminishing motivation over time. Author and psychotherapist Eloise Skinner, in collaboration with Sports Direct, offers insights into how individuals can better commit to their resolutions and create lasting change.
Understanding the Commitment Cue Effect
One innovative approach Skinner highlights is the “commitment cue effect.” This psychological concept refers to the idea that when individuals are held accountable for a commitment, they are more likely to follow through. Skinner explains, “This can make us more likely to perform the behaviour, strengthening our motivation to continue or complete a given task.”
A “cue” can take many forms, such as a physical object or a specific routine that helps to establish a new habit. The British Journal of General Practice suggests that habits linked to existing routines, like washing hands or brushing teeth, can become automatic over time. This lessens the reliance on motivation, which tends to wane, transforming the new behaviour into a part of daily life.
Skinner further elaborates that physical reminders, such as a gift or a visual cue, can aid in maintaining focus on the commitment. “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,” she states.
Strategies for Long-Term Success
To enhance the likelihood of sticking with resolutions, Skinner advises individuals to adopt a long-term perspective. Establishing a clear plan spanning six to nine months can create a structured pathway for success. “Relying on a sense of pre-determined structure and organisation can be beneficial,” she notes.
Making resolutions manageable is crucial. Skinner encourages individuals to integrate new habits seamlessly into their existing routines. Experimentation is key; trying different times, locations, or methods can help identify what works best. “Don’t be afraid to experiment with different ways to achieve your goal until you find something that feels like a more natural fit,” she advises.
These insights not only provide practical strategies for individuals seeking to fulfill their New Year’s resolutions but also highlight the psychological mechanisms that can facilitate sustained behaviour change. By leveraging the commitment cue effect and creating a supportive framework, individuals can enhance their chances of success in the year ahead.
