7 New Year’s resolutions myths: How to achieve real change

As each new year approaches, millions of Australians start contemplating their New Year’s resolutions. One well-known study found that 46% of people who made resolutions were still succeeding six months later.² The good news? Understanding the science behind successful change can dramatically improve your chances of success.

The psychology behind New Year’s resolutions success

Before diving into the myths, it’s important to understand how our brains approach change. One well-known book on habits argues that lasting change depends more on your systems, the everyday processes you follow, than on the goals you set.⁵

“Real change isn’t about the date on your calendar; it’s about understanding the architecture of your habits and rewiring them with purpose.” (Bülent Ada)

Myth #1: January 1st is the best time for change

The belief that January 1st holds special power for transformation is deeply ingrained in Australian culture, particularly after our summer holidays. However, research suggests timing is far less important than readiness for change.

The research says:

• In one study of New Year’s resolvers, readiness to change, confidence in being able to change and having the skills to change all predicted success²
• Waiting for the “perfect time” often becomes a form of procrastination

A more workable approach starts small. Instead of drastic changes, you might:

• Start with 10-minute walks during your lunch break
• Gradually add simple strength exercises at home
• Find a walking group in your neighbourhood
• Create realistic workout schedules that fit your energy levels

Small, repeatable steps like these are more likely to become part of daily life than a dramatic overhaul, and they are easier to restart after a slip.¹

The shift that matters is from ‘all or nothing’ to ‘something is better than nothing’.

Myth #2: big goals lead to big changes

While ambition is admirable, research from the Australian Psychological Society shows that dramatic transformations rarely stick. The psychology of habit formation supports a different approach.

The evidence:

• Small, consistent changes create lasting results⁷
• Incremental progress builds sustainable habits
• Major life overhauls often trigger resistance and burnout

What SANE Australia suggests:

SANE Australia suggests starting with smaller, manageable changes.

What works instead:

Break larger goals into smaller, achievable steps:

• Start with “micro-habits” that take less than two minutes⁵
• Build gradually on small successes
• Focus on progress rather than perfection

Practical example:

Instead of “I’ll exercise every day,” try:

• Week 1: Put on exercise clothes after work
• Week 2: Add a 5-minute walk
• Week 3: Extend to 10 minutes, and so on

Myth #3: willpower alone is enough

Many Australians believe willpower is the key to change. However, research suggests self-control fluctuates with sleep, eating and other factors.³

The science behind willpower:

• Stress and poor sleep significantly impact self-control
• Environmental factors have more influence than previously thought

For support with stress management and building resilience, consider our stress management program.

What research shows:

According to the Black Dog Institute’s research, successful change requires:

• Environmental design (making good choices easier)
• Support systems and accountability
• Clear routines and triggers

Myth #4: failed New Year’s resolutions mean personal failure

Many Australians interpret setbacks as character flaws. Our psychology team regularly sees how this mindset can impact mental health and motivation.

The reality:

• Setbacks are a normal part of the change process
• Each attempt provides valuable learning opportunities
• Self-compassion leads to better outcomes than self-criticism⁴

Myth #5: you need to transform everything at once

Guidance on habit formation written for GPs recommends aiming for small and manageable changes, because failure can be discouraging.¹

The evidence:

• New habits take an average of 66 days to form¹
• Success in one area naturally influences others⁶

For structured support in prioritising and achieving your goals, talking it through with a psychologist can help.

Myth #6: what works for others will work for you

The APS emphasises that personal change strategies need to be tailored to individual circumstances, personality traits, and lifestyle factors.

Research-backed facts:

• Cultural and social contexts significantly impact change strategies
• Personal values and motivations drive sustainable change

Myth #7: short-term changes lead to long-term success

Research from the Sax Institute shows that quick fixes rarely result in lasting change.

Key findings:

• Sustainable change requires identity-level shifts
• Consistent small actions outperform intensive short-term efforts

Making changes that last: professional support

At Mind Health, we offer evidence-based support through:

• Individual Counselling
• Cognitive-Behavioural Therapy
• Group Support Program
• Other Treatments

Practical implementation guide

Step 1: assessment

Begin with our self-assessment quizzes to understand your readiness for change:

• Current habits and patterns
• Available resources and support
• Potential obstacles

Step 2: planning

Create a personalised strategy:

• Set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound)
• Identify specific actions and triggers
• Plan for potential obstacles

Step 3: implementation strategies

Research-backed approaches for sustainable change:

Environmental design

• Create supportive spaces for new habits
• Remove triggers for unwanted behaviours
• Set up visual reminders and cues

Support systems

• Share goals with trusted friends or family
• Join supportive communities
• Consider professional guidance or a support group

Step 4: progress monitoring

Track your journey effectively:

• Keep a reflection journal
• Use habit-tracking apps
• Schedule regular check-ins

Mental health considerations

Our Mind Health HEALTHY Framework initiative highlights important mental health aspects of change:

Warning signs to watch for:

• Excessive anxiety about goals
• Perfectionist tendencies
• Unhealthy comparison with others

If you notice these signs, consider learning more about our anxiety treatment programs.

Additional resources

Mental health support

• Lifeline Australia: 13 11 14
• Beyond Blue: 1300 22 4636
• SANE Australia: 1800 187 263

Recommended reading

• “The Happiness Trap” by Dr Russ Harris
• “Change Your Thinking” by Sarah Edelman
• “Atomic Habits” by James Clear.
• “The Power of Habit” by Charles Duhigg
• “Tiny Habits” by Brian Jeffrey Fogg

Frequently asked questions

Why do New Year’s resolutions fail?

Most resolutions fail because they rely on motivation rather than systems, are too vague, and don’t address the psychological barriers to change.

How do I make resolutions that stick?

Make them specific and small, build on existing habits, track progress, and practise self-compassion when you slip up.

Is January the best time to make changes?

Any time you feel motivated is the right time. The “fresh start effect” can help, but lasting change comes from understanding your psychology, not the calendar.

Can a psychologist help with behaviour change?

Yes. Psychologists are trained in understanding and changing behaviour patterns using evidence-based approaches. Book a session.

How long does it really take to form a new habit?

Research from University College London shows it takes anywhere from 18 to 254 days, with an average of 66 days.

What if I slip up?

Slips are normal. Research shows that people who successfully change habits slip up an average of 14 times before establishing the new behaviour.

Should I tell others about my resolutions?

Research suggests selective sharing with supportive people can increase accountability, but broad announcements might give a false sense of achievement before you’ve started.

Is it better to start with easier or harder goals?

Starting with moderately challenging but achievable goals builds confidence and momentum. Success with smaller goals provides motivation for tackling bigger changes.

How many resolutions should I make at once?

Research indicates focusing on one main goal at a time significantly increases success rates. Once that becomes habitual, you can introduce additional changes by habit stacking.

What’s the best way to track progress?

Use a method that works for your lifestyle, whether it’s a simple journal, habit-tracking app, or regular check-ins with a mental health professional. The key is consistency in monitoring.

How do I maintain motivation over time?

Focus on building systems rather than relying on motivation. Create environmental cues, establish routines, and celebrate small wins along the way.

What if my resolution isn’t working for me?

It’s okay to adjust your approach or even change your goal. Flexibility and self-compassion are crucial for long-term success. Consider consulting a mental health professional to help refine your strategy.

Taking action: your next steps

Ready to make lasting changes this year? Consider these options:

Conclusion

Making lasting changes isn’t about willpower or perfect timing. It’s about understanding how change really works and having the right support. While myths about resolutions abound, the science of behaviour change gives us clear direction on what actually works.

Remember:

• Change is a process, not an event
• Support and structure increase success
• Professional guidance can make the difference

References and further reading

1. Gardner, B., Lally, P., & Wardle, J. (2012). “Making health habitual: the psychology of ‘habit-formation’ and general practice.” British Journal of General Practice, 62(605), 664-666.
2. Norcross, J. C., Mrykalo, M. S., & Blagys, M. D. (2002). Auld lang syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers. Journal of Clinical Psychology, 58(4), 397-405.
3. Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. Penguin Publishing Group.
4. Neff, K. D. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. William Morrow.
5. Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.
6. Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House.
7. Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.