Should You Set New Year’s Resolutions?

I’ve been hearing a lot of hot takes on new years resolutions over the years. Some people swear by them, seeing them as healthy motivation and accountability for becoming our best selves. Other people view them as an ineffective tool that usually leads to more shame than progress. My take (which is not so hot) is that people should do what works best for them. This blog post will delve into some pros and cons of new year’s resolutions to help you determine if they are right for you.

Pros of Setting New Year’s Resolutions

A Clear Sense of Direction

A New Year’s resolution can provide tangible goal, a road map for self-improvement. Whether it’s learning a new skill, saving more money, or improving your health, having a concrete target can help guide your decisions and actions throughout the year.

Motivation for Change

The symbolic "clean slate" of a new year can serve as a powerful motivator. For many, it’s the psychological boost they need to make a change they’ve been putting off. The fresh energy of January 1st, combined with the collective optimism of those around you, can create a motivating environment. This can be especially helpful when trying to make lasting changes to your habits or lifestyle.

Opportunities for Personal Growth

Setting resolutions allows you to reflect on areas where you want to grow. Perhaps you’ve been thinking about learning a language, improving your career prospects, or cultivating better relationships. Resolutions force us to be intentional about self-improvement and help us take proactive steps toward personal development, which can lead to a more fulfilling life.

Sense of Accomplishment

Accomplishing a New Year’s resolution, even in small steps, can offer a strong sense of achievement. Reaching milestones or completing a goal provides a feeling of purpose and satisfaction. This sense of success can fuel future efforts and build confidence in your ability to tackle other challenges.

Cons of Setting New Year’s Resolutions

Unrealistic Expectations

One of the biggest pitfalls of New Year’s resolutions is setting goals that are overly ambitious or unrealistic. It’s a good thing to aim high, but many people overestimate what they can achieve in a year and end up discouraged when progress stalls. A vague resolution like “get healthy” or “make more money” can feel unattainable if not broken down into smaller, more manageable steps.

Pressure and Perfectionism

The pressure to “make this year different” can sometimes create a sense of anxiety or perfectionism. When we fail to stick to our resolutions, it can feel like a personal failure, which leads to guilt and frustration. For some, this pressure can diminish motivation and cause them to give up entirely, reinforcing the belief that change is too hard.

Temporary Commitment

Many New Year’s resolutions are often short-lived, with people losing momentum within the first few months or weeks. This phenomenon, known as the “January effect,” occurs because resolutions tend to be based on fleeting enthusiasm or external pressures, rather than deeply ingrained motivation or sustainable habits. Without a clear plan to maintain the change, the initial burst of energy fades quickly.

Seasonally Incongruent

I am a big proponent of living by the seasons, and if you haven’t noticed, January is one of the coldest, darkest, and dreariest times of the year. At best, many of us struggle with low energy during this time of year, and at worst, seasonal depression. So it may not necessarily be the best time for all of us to set ambitious goals and pursue them. Would you feel more motivated and energetic in the spring?

—

You know yourself best. If new year’s resolutions are not for you, consider the idea of setting intentions instead.

Instead of rigid resolutions, some people opt for setting intentions or focusing on overarching themes for the year. Rather than striving for a specific outcome, this approach emphasizes growth, flexibility, and self-compassion. For example, focusing on being “more present” or “cultivating patience” can allow for progress without the pressure of perfection. These kinds of intentions can provide clarity without the stress of unattainable goals.

If one of your goals or intentions is to improve your mental health this year, reach out to me at eada@embracestrengthcounseling.com!