Do Your Resolutions Need Rescuing? This UVA Prof Has Tips To Help

If you’re like most people, you crowed about your New Year’s resolutions on Jan. 1, only to see them wilt like a forgotten houseplant in the next weeks. Some studies show more than eight of 10 people surrender by February.

For those still clinging to hope, assistant professor Sarah Memmi of the University of Virginia’s McIntire School of Commerce can help rescue your resolutions. She recently published an article on goal-setting and goal failure, which led UVA Today to her office in Rouss and Robertson Halls.

“I’m a behavioral scientist, a social scientist,” Memmi said. “My academic area is consumer behavior.”

Among other things, Memmi studies how and why people pursue goals, and what gets in the way of achieving them.

Let’s start with lessons learned: Why do people fail at their resolutions?

“One core reason is that people start with unrealistic expectations and their implementation plans are lacking some necessary components,” Memmi said. “New Year’s resolutions typically relate to behaviors that require long-term, sustained effort to change. These are goals like eating, exercise, finances, personal relationships and careers. So, as a starting point, those behaviors are more difficult to change and require very different types of strategies.”

Here are Memmi’s top tips and strategies to reenergize your resolutions:

No. 1: Revise Your Goals

This one is tough for Americans raised in a reach-for-the-stars society, Memmi said. “We love the idea of stretch goals and big aspirations, and that does have a place. But when we’re talking about routine behaviors, the way to reach those big goals is by setting very achievable goals in the day-to-day.”

Memmi posing for a portrait in the hallway

Among other things, Memmi studies why and how people pursue their goals, and what gets in the way. (Photo by Matt Riley, University Communications)

In other words, bigger strides require smaller steps. If your goal is to hit the gym five days a week and that’s not happening, scale it back to twice a week. Or once a week. Perhaps just a 10-minute walk. “You might even lower that to just putting on your shoes, walking out the door, and coming back in.”

Hitting a smaller goal gives people a boost and sets the stage for future accomplishments, while failing at a larger goal does the opposite, Memmi said.

“If you’re chronically not reaching your goals, almost certainly your goals are too high,” she said. 

No. 2: Make it More Enjoyable

“Can you do an activity with other people that’s enjoyable and, for example, also gets you some exercise?” Memmi said.

See if you can find a walking group or sign up for a cooking club, rather than gutting it out solo. Maybe create a music playlist to power you through a gym session. Or download a coveted audiobook you only allow yourself to listen to while you’re pursuing your goal.

No. 3. ‘Hitch’ a New Goal to an Established Routine

“Find a place for a new goal in the routine you already have,” Memmi suggested. “You kind of ‘hitch’ that behavior to something you are already doing.”

Say you have a goal to meditate 10 minutes a day. If you always have coffee in the morning and then brush your teeth, tuck that meditation between those two ingrained behaviors. Have that coffee, meditate for 10 minutes, and them move through the rest of your routine.

“You’re taking something you are already doing and using it as a trigger for a new behavior,” she said.

No. 4: Anticipate Conflict

To be successful, think about the small things that could derail your goal and then make plans to avoid them, Memmi said. Maybe that’s packing a gym bag the night before and putting it in your car. 

“You have to manage your circumstances and tip the scales in favor of being able to achieve that goal,” she said. “If you’re deciding about dinner at the end of the day when you’re hungry and tired, you’ll probably eat whatever is easy and satisfying.” Instead, prepare a week of meals in advance, or consider a healthy meal-delivery option.

No. 5: Don’t Lament a Lack of ‘Willpower’

There’s a notion that some people have endless reserves of steely willpower and some can’t muster any. But when it comes to making long-term changes, the idea of relying on willpower alone is mostly overrated.

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“The best use of willpower is really setting up your circumstances and putting those plans in place, because willpower is fickle and unreliable,” Memmi said. “Willpower is great for getting you started, but you need routines and structure and habits to keep you going.”

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