Daniela Becker, Jacqueline Vink, Eliana Vassena and Hanneke den Ouden all study how people can make (better) choices. For this article, they share four tips to help you keep your New Year’s resolutions in February, and maybe even longer.
Four tips to keep your New Year’s resolutions in February
January is almost over. This is the month when you decided to become as fit as a Greek god. You wanted to eat healthier and finally pick up your guitar. Yet, here we are again. January has turned out to be the month where your ambitious plans for 2026 have fallen short. Why is it that so many people struggle to change their habits and stick to their New Year’s resolutions?
Tip 1: Make it as fun as possible
Behavioural scientist Daniela Becker believes in putting fun at the forefront. Her research indicates that people are more likely to stick to new habits when they have enjoyable experiences. So, take a moment to reflect on what truly brings you joy. If you're looking to exercise more, choose a sport that you genuinely love. Becker recommends boosting the experience by listening to an engaging podcast or your favorite playlist to make it even more enjoyable. If reading more is on your agenda, particularly for your studies, think about whether your reading space is inviting. Do you have a comfy chair and good lighting? Or do you prefer settling down in a quiet corner of your favorite café? In short, transform the activity into a small celebration.
Tip 2: Do not make it final right away
Behavioural scientist Jacqueline Vink agrees that breaking old habits feels difficult. She explains that behaviour change works better when you keep mental effort low. For this reason, she advises people to take a break from unhealthy behaviour, like drinking alcohol, instead of stopping completely. Dry January shows this idea clearly. You do not need to decide every time if you drink or not. The rule remains simple: no alcohol in January. This month gives you something essential: choice. You feel how good the alternative can be, and you learn when you do not need a beer or a glass of wine. 'Research shows that people who take an alcohol break drink less alcohol in the long term than before', Vink says.
Tip 3: Keep it simple
Behavioural and brain scientist Eliana Vassena says that New Year’s resolutions often reflect big dreams people have been chasing for years. These goals usually fail because people set them too high. People should keep goals as simple as possible. Starting to exercise again, eating healthier, never drinking alcohol again, or starting a band all sound simple, but they feel very hard. These goals need planning, preparation, discipline and self-control. And guess what? Your brain does not like that at all.
Brain research shows that people avoid effort unless they see quick results. Simple goals help people imagine results more easily. Unrealistic goals work against you, such as never eating chocolate again. Eating a small piece of chocolate every day feels much more realistic. You have more control, and this feeling helps you move forward. Small successes create motivation and push you into a positive cycle.
Tip 4: Link your goal to an action
Brain scientist Hanneke den Ouden explains that the brain prefers clear actions. “Getting fitter” sounds too vague. Going to the gym for one hour every Wednesday evening at seven feels much clearer. A deep brain area called the ventral striatum plays a role in goal-directed actions. This area values results more when people connect goals to clear actions. Her advice is simple: use an if/then plan. Do you want to feel less stressed at work? Say to yourself: "If I feel stressed at work, then I take a ten-minute walk outside".
Go for it!
Whatever goals you set for yourself this year, give them another shot. Keep it simple and straightforward, be kind to your ventral striatum, and make sure to have fun along the way. By next year, you might find yourself playing your first gig in Nijmegen, sipping a glass of soda, and feeling fit and energized.
Contact information
- Organizational unit
- Faculty of Social Sciences, Behavioural Science Institute, Donders Centre for Cognition
- About person
- Dr D. Becker (Daniela) , Prof. J.M. Vink (Jacqueline) , Dr E. Vassena (Eliana) , Prof. H.E.M. den Ouden (Hanneke)
- Theme
- Behaviour, Brain, Health & Healthcare