A psychologist’s tips for setting healthy, achievable New Year’s resolutions

• An expert from the global health system Cleveland Clinic advises focusing on the motivation for change and making sure goals are 'SMART' to encourage long-term success.

January 2024: New Year’s resolutions are often abandoned almost as soon as they are made, but according to a psychologist from the global health system Cleveland Clinic, the problem may lie in how the resolutions were framed rather than in a supposed lack of willpower.

“To improve the chances of long-term success, people can think carefully about why they want to reach a certain lifestyle goal, being as specific as possible,” says David Creel, PhD, a clinical psychologist, exercise physiologist and registered dietitian. “Regularly revisiting the ‘why’ behind the goal can help people keep up momentum once the initial enthusiasm has faded. Even if people have already broken their resolutions, they can reframe them in a way that supports a successful outcome.”

Once they are clear about their motivation, people can improve their chances of success by reviewing their work-life balance and committing to prioritise self-care in the same way they would for success at work, for example.

The next step, according to Dr. Creel, would be to frame the health goal using the concept of ‘SMART’ goals, that is, goals that are specific, measurable, action-oriented, realistic and time-bound. He gives the following example of a SMART goal: “I will get up at 7 a.m. four days a week to go for a 30-minute walk.”

Another useful approach, according to Dr. Creel, could be to reframe outcome-oriented goals as behaviour-oriented goals. “Sometimes people start with an outcome goal, such as wanting to lose 33 pounds (15 kg), when it might be more effective to identify the behaviours that need to change to achieve that goal. For example, they could aim to walk on the treadmill instead of sitting on the sofa while watching their favourite TV programme.”

Keeping up momentum

Including a timeframe for regularly reassessing goals is also important, especially when overall goals have been broken down into measurable short-term goals, the specialist recommends. This reassessment can be done by the individual or with the support of a loved one. Other options include joining a virtual or in-person group, or signing up to a programme or app that holds them accountable or keeps them motivated.

“This needs to be well thought out so that your choice of partner doesn’t backfire,” notes Creel. “For example, if you are new to exercise and decide to work out with a friend who doesn’t like exercising, you could end up talking each other out of doing any activity at all.”

Another useful measure is the use of rewards. “In general, internal motivation is more powerful than external motivation,” says the Cleveland Clinic clinical psychologist. “However, when it comes to starting something new, the judicious use of rewards can be really helpful. A non-food reward, such as a massage, after several weeks can keep you motivated as you work towards your overall goal.”

Setting some ‘one-off’ goals, such as signing up to complete a 5 km walk, could also help support a long-term goal, says Dr. Creel. He says that by achieving several smaller, realistic goals, people can build their confidence and motivation.

Setting yourself up for success 

To increase their chances of success, people can also prepare for and rehearse temptations and challenges. “For example, if you want to commit to taking an exercise class every other day but have found in the past that some days leave you too tired to exercise, you could decide in advance that on days like these you will do at least 10 minutes of exercise, which you can easily do while watching a TV programme,” explains Creel.

Similarly, he says, a person can identify obstacles such as moods that interfere with good intentions and then think about what has helped them overcome that obstacle in the past; for example, socialising might help if someone is feeling down. If people tend to ‘stress eat’, they could plan for this by keeping a pre-portioned, calorie-controlled treat at the back of the cupboard to turn to, which helps remove the ‘all or nothing’ feeling that could lead to overeating.

“If there are specific mood disorders making success difficult, or a person is experiencing an ongoing struggle with an issue such as weight management, they could consider seeking support from a psychologist who specialises in that area to help them explore and manage the problem,” concludes Dr. Creel.

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About Cleveland Clinic

Cleveland Clinic is a nonprofit multispecialty academic medical centre that integrates clinical and hospital care with research and education. Located in Cleveland, Ohio, it was founded in 1921 by four renowned physicians with a vision of providing outstanding patient care based on the principles of cooperation, compassion and innovation. Cleveland Clinic has pioneered many medical breakthroughs, including coronary artery bypass surgery and the first face transplant in the United States.  

U.S. News & World Report consistently names Cleveland Clinic as one of the nation’s best hospitals in its annual “America’s Best Hospitals” survey. Among Cleveland Clinic’s 72,500 employees worldwide are more than 5,050 salaried physicians and researchers, and 17,800 registered nurses and advanced practice providers, representing 140 medical specialties and subspecialties.  Cleveland Clinic is a 6,500-bed health system that includes a 173-acre main campus near downtown Cleveland, 21 hospitals, more than 220 outpatient facilities, and locations in northeast Ohio; southeast Florida; Las Vegas, Nevada; Toronto, Canada; Abu Dhabi, UAE; and London, England.

In 2021, there were 10.2 million outpatient visits, 304,000 hospital admissions and observations, and 259,000 surgeries across Cleveland Clinic’s health system. Patients came for treatment from every state and 185 countries.  

Visit us at clevelandclinic.org. Follow us at twitter.com/ClevelandClinic. News and resources available at newsroom.clevelandclinic.org.

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