The Problem with New Year's Resolutions
Every January, roughly 40% of adults set resolutions. By February, more than half have already abandoned them. The pattern is so predictable that researchers at the University of Scranton have been tracking it for decades. The conclusion is always the same: willpower alone is not enough.
The issue is not a lack of discipline. It is that resolutions are built on a framework of inadequacy. "I need to fix myself" is a shaky foundation for lasting change. When we start from a place of self-criticism, every stumble feels like proof that we were right to be hard on ourselves in the first place.
Rituals Over Resolutions
What if, instead of resolving to become a different person, you committed to a small daily ritual that honors the person you already are? A ritual does not demand perfection. It asks only for presence. Five minutes of sitting with your breath each morning. A cup of tea taken in silence before the day begins. A walk without your phone.
Neuroscience supports this shift. Research has found that habit formation is significantly more successful when the behaviour is intrinsically rewarding rather than tied to an external goal. In other words, if your practice feels good in the moment, you are far more likely to sustain it than if you are chasing a number on a scale or a streak on a calendar.
"The breath you take right now is the same breath you will take on December 31st. Nothing needs to change for you to begin."
A Practice for January
This month, we invite you to try a simple intention-setting meditation. Sit comfortably. Close your eyes. Take three deep breaths. Then ask yourself one question: "What do I want to feel more of this year?" Do not force an answer. Let whatever arises sit with you. It might be calm. It might be joy. It might be courage. Whatever it is, let that feeling become your compass rather than a checklist.
Write the word down somewhere you will see it daily. Not as a demand, but as a reminder. And when February arrives and the world has moved on from its resolutions, you will still have your ritual, your word, and your breath. That is more than enough.
With warmth,
The Salūs Team
References
Norcross, J. C., Mrykalo, M. S., & Blagys, M. D. (2002). Auld lang syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers. Journal of Clinical Psychology, 58(4), 397–405.
Norcross, J. C., Ratzin, A. C., & Payne, D. (1989). Ringing in the new year: The change processes and reported outcomes of resolutions. Addictive Behaviors, 14(2), 205–212.
Judah, G., Gardner, B., & Aunger, R. (2018). Exploratory study of the impact of perceived reward on habit formation. BMC Psychology, 6, Article 62.