Each year around this time, millions of folks are thinking about their New Year’s resolutions. That makes sense given that a new year feels like a chance to restart with new goals and increased commitment to achieving those goals.
The optimism inspired by this fresh start is frequently followed by disappointment, however. An article in Forbes titled “New Year’s Resolutions Statistics 2024” reveals that the vast majority of folks have given up on their resolutions before the end of April—and many do so much sooner than that:
If you find yourself in the camp of setting lofty goals for the new year only to find yourself falling off the wagon just months (or weeks) later, rest assured that you’re not alone. In fact, failing at New Year’s resolutions is so common that there’s even a slew of (unofficial) dates commemorating such failures—some sources cite “Ditch New Year’s Resolutions Day” as January 17, while others denote the second Friday in January as “Quitter’s Day.”
The Forbes Health/One Poll survey found that the average resolution lasts just 3.74 months. Only 8% of respondents tend to stick with their goals for one month, while 22% last two months, 22% last three months, and 13% last four months.
The disappointment of not being able to stick to your resolutions can have a negative impact on your mental health and put your recovery at risk. But that does not necessarily mean you have to avoid setting resolutions at all. The key to success just might be found in setting smaller goals—goals you are more likely to accomplish in the short term that can provide a boost to your mental health and support your ongoing recovery.
Resolve to Rightsize Your Resolutions
That Forbes article might have us thinking in business terms, because the notion of “rightsizing” comes from the corporate world. But the idea of working to ensure that a business is its optimal size might also apply to the size and scope of your resolutions.
We would argue that one of the reasons many people give up on their resolutions is that they set goals that are too lofty, too vague, or both.
Take the common goal of improving your fitness. We certainly think that is an excellent goal for someone who is working to improve their mental health and maintain those improvements over time. But people who set this goal often find themselves disappointed when they do not see the results they imagined as quickly as they would like—and so they let the whole goal fall away.
But what if your goal was related to fitness, but was much better defined? For example, could you resolve to add a 10-minute walk to your day? That goal is much smaller than a resolution like “get in shape” or “lose 20 pounds.” And you could rightsize the walking goal even more: Resolve to walk for 10 minutes a day, three times a week. Resolve to walk 10 minutes a day each day in January. Resolve to text a friend who might want to join you on regular walks.
Over time, you might find yourself making adjustments to your smaller goal—saying adding five minutes to the daily walk—that give a further boost to your mental health, your physical health, and your recovery.
All of that is to say: A rightsized resolution (or set of resolutions) can help you experience the benefits of successfully reaching a goal rather than the negative aspects of having a goal fall by the wayside.
For related ideas about goal setting, see this previous entry about maintaining a growth mindset.
Your Number One Resolution Should Be Maintaining Your Recovery
It might go without saying, but no resolution is more important than keeping your recovery intact. That is true no matter what time of year it is. Your recovery underpins all other positive changes you hope to make in your life.
We would also encourage you to resolve to return to treatment if you do experience a relapse. It is important not to give up—the way you might give up an overly ambitious New Year’s resolution—but instead to restart your recovery right away. Committing to that as a standing resolution can make it easier to follow through on it should the need arise.
Resolve to Get the Help You Need
If you are struggling with a substance use disorder, getting help should be your primary resolution—and you should not wait for some specific date on the calendar before seeking out that help.
At The Farley Center, located in Williamsburg, Virginia, we help individuals overcome problems with drugs or alcohol while also providing treatment for co-occurring mental health disorders like depression, anxiety, or issues grounded in traumatic experiences. We start with medically supervised detoxification, follow detox with a rehabilitation program that includes individual and group therapy, and continue to provide support via our aftercare program.
We are filled with resolve when it comes to providing evidence-based treatment supported by our expertise, experience, and empathy. When you are ready to make a change, we are ready to help.
