Dr. Boris Nikolai Konrad, a neuroscientist, discusses the high rate of abandonment of New Year’s resolutions, attributing it not solely to lack of discipline but to ineffective strategies. He emphasizes the importance of creating a supportive environment, setting realistic goals, and using the SMART criteria to enhance commitment. By establishing small, actionable steps and making new routines appealing, individuals can improve their chances of success. Additionally, he notes that any time can be a suitable moment for change, not just the New Year.
The Science Behind New Year’s Resolutions
According to Dr. Boris Nikolai Konrad, a renowned neuroscientist and memory athlete, a staggering number of people abandon their New Year’s resolutions shortly after making them. In fact, he estimates that by mid-January, nearly 80% of these well-intended goals are thrown to the wayside. In a recent interview, Dr. Konrad delves into the reasons why many resolutions falter and shares effective strategies to ensure they last.
Understanding the Reasons for Resolution Failures
When asked if a lack of discipline contributes to the failure of New Year’s resolutions, Dr. Konrad explains that while discipline plays a role, it is not the sole factor. Many individuals mistakenly attribute their setbacks to insufficient willpower. However, upon closer inspection, it often becomes clear that what’s needed are better strategies. It’s crucial to establish an environment that supports resolution adherence instead of relying solely on self-discipline.
Another common pitfall is setting too many ambitious goals or pursuing the wrong ones. Dr. Konrad notes that resolutions like “I want to eat healthier, exercise more, and spend more time with family” can be overwhelming and unrealistic. Instead, breaking these down into manageable, concrete steps is far more effective. For instance, a more actionable goal would be to place running shoes by the bedroom door to see them first thing in the morning. This approach not only clarifies the steps needed but also fosters motivation through small successes.
To design resolutions that are easier to implement, Dr. Konrad recommends adhering to the SMART criteria: Specific, Measurable, Attractive, Realistic, and Time-bound. Rather than a vague goal such as “I want to read more,” a SMART alternative would be, “I will read a non-fiction book for ten minutes each evening, aiming to finish three books by March’s end.” Research also indicates that focusing on positive actions, like “eating more healthy food,” tends to yield better results than prohibitive resolutions.
Moreover, forming new routines can be challenging due to the deeply ingrained nature of old habits. Dr. Konrad likens these habits to highways in the brain—easy to traverse yet difficult to exit. To combat this, he suggests setting small interim goals that lead to quick wins. For example, instead of committing to a vague resolution of “spending less time on social media,” one could set an alarm for a specific date to check and assess their screen time reduction.
To foster new routines, Dr. Konrad offers practical methods, such as making new activities visible and appealing. Whether it’s placing running shoes at the door or filling a fruit bowl on the table, visibility can encourage better choices. If a new routine feels uninviting, find ways to enhance its appeal, like choosing enjoyable music for a workout or creating a comfortable learning environment.
Finally, while the start of the year might seem like the prime time for making changes, it’s not the only opportunity. Temporal markers, such as New Year’s Day or personal birthdays, can serve as mental cues for a fresh beginning, helping individuals to break free from past failures. Our brains are adept at organizing experiences by context, and leveraging the change of the year can be an effective strategy.