How science can help you achieve your New Year’s resolutions

Traveling abroad, learning to play an instrument, going to the gym. We all have New Year’s resolutions, but few people manage to stick with them for very long.

According to the BBC, somewhere between 16 to 45% of people abandon their new year goals by the end of January, with most people ditching them by the middle of the year.

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Scientific journal Nature explains that people are at risk of falling into the False Hope Syndrome, going from misplaced optimism to hard frustration with unachievable goals.

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However, science offers some solutions that can help you stick to those New Year’s resolutions! Click on to read about how to make your goals reality.

Forbes Magazine recommends that for any goal you set in your mind, you have to be SMART, meaning the goals must be Specific, Measurable, Achievable, Relevant and Time-bound.

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You need to sit down and think of all the obstacles you faced the year before and come up with clear, tangible paths to overcome them.

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According to a paper on New Year's resolutions written by Martin Oscarsson and published by the US National Library of Medicine, people following specific goals are more likely to succeed than those aiming for vague, abstract resolutions.

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If you want to get in shape or learn to play an instrument, you need to set an achievable amount of time to dedicate to this task and establish how much you want to progress in a week or a month.

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The study published by the US National library of Medicine also shows that approach-oriented goals are more successful than avoidance-oriented goals, with a 58% success rate.

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How you frame your New Year's resolutions matters. Avoiding junk food and eating better might essentially be the same goal, but one feels more positive than the other.

“The daily behavior is a short-term goal, maintaining a streak is a longer-term goal. People are motivated for that reason”, Clemson University Professor Danny Weathers explained to EuroNews.

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In other words, it’s better to break a big goal into smaller, feasible objectives and set yourself a time and a structure to achieve them. Otherwise, you might end up very frustrated.

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However, it’s also important to maintain your goals close to reality. One thing is to lose some weight or do more exercise, and another is wanting to get back the body you had in high school.

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According to Scientific American, having social support is fundamental in order to achieve your long-term New Year's resolutions.

“The best social support comes from someone who wants you to succeed”, explains behavioral scientist Ayelet Fishbach to Scientific American.

Here are a few easy New Year resolutions that science says that can do wonders and help you in your daily life:

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Business Insider highlights that doing exercise is probably the most common New Year’s resolution. That’s easier said than done, though!

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If you’re not truly motivated by the exercise you’re currently doing, don’t push it. Studies show that you’re less likely to make a habit out of it if you don’t enjoy it. Try something different and more enjoyable instead.

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Speaking of health, many people have joined the trend of Dry January to cut off drinking. The BBC highlights the many benefits of getting on the no-drinking wagon, such as giving our liver a rest, but long-term behaviours are important, and moderation is always key.

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Having a good rest is important before starting any major changes in your life. According to the BBC, sleeping more can do wonders for your health and reduce the risk of dementia later in life.

Going to bed earlier than usual, keeping a regular sleeping schedule, and avoiding screens before sleeping are recommended to get a good night’s sleep.