Have you ever wondered why the month of January is named the way it is? It’s named after Janus, a Roman god with two faces—one looking forward and the other looking back. This symbolizes the idea of reflecting on the past year and looking forward to new beginnings. However, many people don’t approach this time of year in the best way.
New Year’s Resolutions are a tradition where people set goals to change their habits or improve their lives. For example, many people aim to lose weight, exercise more, or save money. In fact, 45% of Americans usually make resolutions each year. But here’s the catch: only 8% of them actually achieve their goals.
According to psychologist Amy Cuddy, there are several reasons why resolutions often don’t work out. One major issue is that many resolutions are too ambitious. For example, deciding to “go to the gym three times a week” might sound reasonable, but it requires a big commitment, especially if it’s a new habit. People often underestimate how much time and effort it will take, a mistake known as the planning fallacy. Missing just one gym session can make you feel like you’ve failed, which can hurt your confidence and make you more likely to give up.
Another problem is that resolutions are often too focused on results. Goals like “quit smoking” are great, but they don’t consider the steps needed to get there. These goals are usually long-term, making it hard to imagine what success will look like in a year.
Additionally, many resolutions are negatively framed, focusing on what we want to stop doing rather than what we want to achieve. This negative focus can lead to a feeling of helplessness, where repeated failures make us give up on our potential.
So, should we still make New Year’s Resolutions? Definitely, but we need to be smart about it. Research from the 1920s by Bluma Zeigarnik shows that people remember unfinished tasks better than completed ones. This is called the Zeigarnik effect.
To make your resolutions more effective, break them down into smaller, short-term tasks with a positive focus. Make a to-do list and plan your approach. This can give you a motivating push to complete these smaller tasks. Also, rewarding yourself for completing tasks can give you a sense of achievement and help you stay on track.
By doing this, you can celebrate your accomplishments and keep looking forward to your goals—until it’s time to make new resolutions next January. See you next week!
Start a journal where you reflect on your past year. Write about your achievements, challenges, and what you learned. This will help you understand your growth and prepare for setting realistic resolutions. Try to write at least once a week and include both positive and negative experiences.
Participate in a workshop where you learn how to set SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals. Practice by setting a small goal for the upcoming month and outline the steps you need to take to achieve it. Share your goal with a classmate for accountability.
Engage in a role-play activity where you act out scenarios of common New Year’s resolutions. Discuss the challenges and brainstorm solutions to overcome obstacles. This will help you understand the importance of planning and adaptability in achieving goals.
Transform negative resolutions into positive ones. For example, instead of “stop procrastinating,” reframe it as “start managing time effectively.” Create a list of positive resolutions and discuss how this change in perspective can impact your motivation and success.
Conduct a simple experiment to experience the Zeigarnik effect. Start a task, intentionally leave it unfinished, and observe how it stays on your mind. Discuss how this effect can be used to keep you motivated in completing your resolutions.
Here’s a sanitized version of the provided YouTube transcript:
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Legend has it that the month of January was named after the Roman god Janus, who had two faces—one looking to the future and the other to the past. This symbolism encourages us to reflect at the end of the year and view the beginning of the next as an opportunity for renewal. However, many of us approach this time incorrectly.
New Year’s Resolutions have traditionally been seen as a chance to set goals and change our behaviors. Last year, 45% of Americans reported that they typically make a resolution, often focusing on goals like losing weight, exercising regularly, or saving money. Yet, only 8% of those individuals actually achieved their resolutions.
Psychologist Amy Cuddy notes that New Year’s Resolutions can be fraught with psychological traps that hinder our success. Here’s why:
Firstly, many resolutions are overly ambitious. For instance, resolving to “go to the gym three times a week” may seem reasonable, but it requires a significant commitment, especially if it involves a new behavior. We often fall prey to the planning fallacy, underestimating the time needed to complete tasks. Missing a gym visit can lead to feelings of failure, which can diminish our confidence and increase the likelihood of giving up.
Additionally, typical resolutions tend to be too results-oriented, focusing on lofty goals like “quit smoking” without considering the necessary steps to achieve them. They are often long-term, making it difficult to envision what life will be like in a year.
Moreover, many resolutions are negatively framed, emphasizing what we want to eliminate rather than what we can build upon. This negative focus can lead to learned helplessness, where repeated failures cause us to give up on our potential.
So, should we still make New Year’s Resolutions? Absolutely, but we should approach them wisely. Research from the 1920s by Bluma Zeigarnik indicates that people remember tasks they haven’t completed better than those they have. This is known as the Zeigarnik effect.
To make your resolutions more effective, break them down into a series of short-term tasks with a positive focus. Create a to-do list, outline your approach, and you’ll likely feel a motivating urge to complete these smaller tasks. Additionally, planning rewards for yourself can provide a sense of achievement and keep you on track.
This way, you can reflect on your accomplishments while also looking forward to your goals—until next January arrives. See you next week!
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This version maintains the original message while removing any informal language or unnecessary details.
Resolutions – Decisions to do or not do something, often made at the beginning of a new year, to improve one’s life or behavior. – Many people make resolutions to exercise more or eat healthier at the start of the year.
Goals – Targets or outcomes that a person aims to achieve, often requiring effort and planning. – Setting clear goals can help students stay motivated and focused on their studies.
Habits – Regular practices or routines that are often done unconsciously and can be either positive or negative. – Developing good study habits can lead to better academic performance.
Confidence – A feeling of self-assurance arising from one’s abilities or qualities. – Building confidence can help students participate more actively in class discussions.
Motivation – The reason or reasons one has for acting or behaving in a particular way. – Finding motivation to complete homework can sometimes be challenging for students.
Achievement – Something accomplished, especially by superior ability or special effort. – Winning the science fair was a significant achievement for the young inventor.
Health – The state of being free from illness or injury, encompassing physical, mental, and social well-being. – Maintaining good health involves regular exercise and a balanced diet.
Psychologist – A professional who studies mental processes and behavior, and helps people deal with mental health issues. – The psychologist helped the student manage their anxiety before exams.
Focus – The ability to concentrate attention on a particular task or subject. – Improving focus can help students complete their assignments more efficiently.
Potential – The capacity to develop into something in the future, often referring to abilities or talents. – Teachers often encourage students to reach their full potential by exploring their interests.
