New Year's Resolutions: Why they fail and how we can stick to them

Jan 3, 2025

3 min

Philip Gable


By now, most people have already made their New Year's resolutions and (hopefully) put them into practice. But most people — about 90% — give up on them within the first few weeks of the year. University of Delaware experts dig into the psychology behind why resolutions fail and offer a recipe for success.


The timing of New Year’s resolutions also isn’t always ideal. According to Philip Gable, professor in the Department of Psychological and Brain Sciences, a lack of commitment is one reason why many people fail to achieve their goals.


“New Year's resolutions sometimes lack in commitment,” he said. “It's just this time of year when people feel like they should make a resolution, as opposed to other times in the year when it's less common but maybe more meaningful, like if you get a doctor's report and realize you need to change that aspect of your life.”


In order to be part of the 10% of people who keep their New Year’s resolutions, Gable said to break down big goals into small, achievable steps.


“I think a lot of times with goals, people will commit to a very big goal and not realize the smaller steps they need to take to achieve that goal,” Gable said. “If we have too big of a goal, we get emotionally distressed when we can't do it, or we fail because we set too big of a goal. Or maybe we couldn't think through all of the elements required to meet that really big goal. So starting small gives us something achievable, and then that gives you a platform to go to the next thing.”


Naomi Sadeh, associate professor in the Department of Psychological and Brain Sciences at the University of Delaware, said that part of the reason it’s so hard to make long-term changes is that humans are wired to prioritize instant gratification over delayed rewards. In other words, when posed with an option, we tend to pick the easy choice with an immediate outcome to satisfy a need today instead of delaying gratification for a bigger reward — we splurge on items we don’t really need instead of saving money, order takeout instead of cooking a healthy meal, or binge-watch a TV show instead of going to the gym.


“With impulsivity and with breaking New Year's resolutions, often it's when people tend to opt for that sooner, smaller reward over the longer, bigger reward,” Sadeh said. “The sooner reward is really tempting, even if it's not as satisfying in the long run as the longer goal or bigger goal that you had.”


When people set goals, they tend to feel very motivated for a few days and falsely assume they’re committed to their goal. But as soon as that motivation wears off, they give up.


“There's potentially a mismatch in the timing of your goals,” said Rob West, interim chair and professor in the Department of Psychological and Brain Sciences. “Your goals are immediate, they're conscious, they're volitional. You have those in the moment, and they can be developed and abandoned quickly. But habits take a considerable amount of time and repetition.”


To connect directly with Gable, visit his profile and click on the connect button. Interviews with other researchers can be arranged by contacting UD's Media Relations department.

Connect with:
Philip Gable

Philip Gable

Professor, Psychological and Brain Sciences

Prof. Gable has expertise in emotion and motivational science; our sense of time, and neuroscience

Emotional TheoryMotivationNeuroscienceSocial PsychologyAutism
Powered by

You might also like...

Check out some other posts from University of Delaware

Decoding epilepsy, one brainwave at a time featured image

3 min

Decoding epilepsy, one brainwave at a time

Epilepsy isn’t always easy to diagnose. Seizures often don't occur during routine brain-wave recordings, leaving doctors without the direct observation they need to make a clear diagnosis. In a proof-of-concept study in mice, University of Delaware researchers and collaborators showed that using artificial intelligence to detect early warning signs hidden in the brain's electrical rhythms can identify subtle EEG differences linked to a genetic form of epilepsy, even when no visible seizures occurred. The findings, published in the Journal of Neural Engineering, set the stage for the next phase of the research, which will test the method on EEGs from children being evaluated for epilepsy at Nemours Children's Health. A dictionary of brain waves Neurologists often use EEGs to help diagnose epilepsy, but routine recordings offer only about a 20-minute snapshot of brain activity. Without a seizure captured during that window, clinicians must look for far subtler clues that can be difficult to detect visually. That's where AI comes in. “Our machine-learning approach lets the algorithm learn the brain’s ‘language’ of waveforms, spotting subtle patterns humans might miss during manual review,” said Austin Brockmeier, assistant professor in electrical and computer engineering and computer and information sciences. Starting small with a mouse model When Brockmeier presented his computational neuroscience research at a seminar, he caught the attention of Amanda Hernan, an affiliated associate professor of psychological and brain sciences and biomedical engineering at UD and senior research scientist at Nemours Children’s Health. Hernan studies how variations in brain activity affect thinking and learning in children with epilepsy. The two decided to put machine learning to the test using EEGs from mice with epilepsy-causing variations in the TSC1 gene. The researchers used a panel of more than 40 mice, including animals with and without the gene variation, across three different genetic backgrounds, or strains. They extracted EEG segments from five days of recordings from each mouse for analysis. Because the EEG segments contained no seizure activity, the algorithm had to detect differences in the brain's baseline activity alone. It was able to distinguish between the mouse strains and to detect the TSC1 gene variation with high accuracy in two of the three strains. “These results show that EEG patterns contain measurable signals of neurological differences, even without visible seizures,” Hernan said. Taking it to the clinic Now, Brockmeier and Hernan will next apply their approach to EEG recordings from children being evaluated for epilepsy at Nemours Children's Health. Pediatric EEGs are shorter than the multi-day recordings used in the mouse study, and children present with many different types of epilepsy. But the researchers are optimistic. “The goal is to identify biomarkers that flag underlying changes in the brain’s electrical activity before seizures occur,” Hernan said. Earlier detection could lead to earlier treatment and less uncertainty for families. That uncertainty, Hernan said, takes a toll. “Seizures follow natural cycles, but without a way to know where you are in that cycle, the anticipation can be incredibly anxiety-provoking,” she explained. Better pattern recognition could also improve treatment decisions. For example, if a new medication is introduced during a natural lull in seizure activity, its benefits could be overestimated. Looking further ahead, the researchers envision a future where wearable EEG devices allow continuous, real-time monitoring for those with high risk of seizures. Similar approaches could eventually be applied to other neurological conditions, including autism and ADHD. "This is a step toward precision medicine," Brockmeier said. "Brain-wave typing could help identify which interventions will work best for a given patient." For families navigating the daily uncertainty of epilepsy, that kind of precision could make a huge difference. To speak with Brockmeier and Hernan, please reach out to mediarelations@udel.edu.

UD’s happiness expert appears on NPR's Hidden Brain to explain importance of a helping hand in a stressed-out America featured image

1 min

UD’s happiness expert appears on NPR's Hidden Brain to explain importance of a helping hand in a stressed-out America

Happiness isn’t just about chasing big, exciting moments. A lot of the science points to the smaller, everyday things that help people feel connected, calm and grounded. Simple habits like helping others when we see them struggling create a bigger impact than we often expect. University of Delaware's resident "happiness expert" Amit Kumar, a psychologist and assistant professor of marketing in UD's Lerner College of Business & Economics, appeared on NPR's Hidden Brain to discuss that very topic.  Kumar discusses why sometimes it feels like we can't help others and how we can surmount those fears to build strong connections and also feel a greater sense of happiness.  To speak with Kumar about this topic, click his profile. 

Concussions in soccer featured featured image

1 min

Concussions in soccer featured

University of Delaware professor Tom Kaminski leads FIFA’s research on header safety and avoiding concussions. NBC10 Delaware Bureau reporter Tim Furlong tells us more about his findings.

View all posts