Make Resolutions That Stick: Harness the Fresh Start Effect with SMART Goals

As the end of the year approaches, the same old cynical discussions of ‘new year, new me’ and resolutions abound. And while the constant bombardment of targeted gym membership ads can lead to skepticism, a psychological phenomenon known as the “fresh start effect” lends credence to the effectiveness of New Years Resolutions. The fresh start effect suggests that individuals are more motivated to commit to achieving goals at specific temporal landmarks, such as the start of the new year, due to associating these landmarks with a “clean slate”, or new beginning.

So how can we ensure that we utilise this fresh start effect motivation to achieve our goals? The key lies in the types of goals we set, rather than changes in behaviour. Setting SMART goals ensures that our goals are achievable and realistic.

SMART is an acronym that ensures goals are structured and attainable:

1. Specific: Clearly define what you want to achieve. Ambiguity leads to confusion, so focus on precise outcomes. For example, instead of saying, “I want to get in shape,” specify, “I will run three times a week to improve my fitness.”
2. Measurable: Establish criteria to track your progress and success. Quantifying your goals provides a clear roadmap. For instance, “I will save $500 in the next three months” is measurable, whereas “I want to save money” is not.
3. Achievable: Set goals that are challenging yet realistic. Consider your resources, skills, and constraints to ensure your objectives are attainable. Aiming to “comfortably hold a conversation in a new language within the year” is achievable, “being fluent within a month” is not.
4. Relevant: Align your goals with your broader aspirations and values. Ensure they contribute to your long-term objectives. For example, pursuing a certification relevant to your career path is more meaningful than an unrelated course.
5. Time-bound: Assign a deadline to create a sense of urgency and accountability. Goals like “I will complete my project by the end of the month” provide a clear timeframe.

By adopting the SMART approach, you transform new years resolutions from unachievable to attainable, paving the way for success. Whether pursuing personal growth, career advancement, or creative projects, SMART goals empower you to achieve your resolutions with clarity and confidence.