A Fresh Perspective on New Year's Resolutions

The human inclination to align lifestyle or behavioral changes with temporal milestones is referred to by researchers as “the fresh-start effect.”1 Teachers might recognize this phenomenon on the first day of school—students arrive, backpacks teeming with recently-purchased supplies and minds teeming with ambitious goals. The phrase “tomorrow is another day” is rooted in the idea that we can try again at the start of a new 24 hours. And of course, in Western culture, the beginning of a new calendar year elicits conversations about resolutions.

For some, resolutions are a fun challenge, but for others, “these grandiose sentiments can prove taxing on our mental health.”² If that’s the case for you, consider an end-of-the-year tweak to the resolution approach. 

Realignment with Values

The word “resolution” is rooted in Latin from a word meaning “to loosen” or the “process of reducing things to a simpler form.” With that in mind, the New Year can be a great time to take stock of our values and to think about what we can “loosen” or “reduce” from our lives to better sync ourselves with our values. This process can start by simply asking yourself: What are my top three values? Let’s say you answered, “serenity, growth, and generosity.” You can then ask yourself, “What can I 'loosen' in my life to help me recenter on those values?” Maybe to align with your value of “growth” you need to reduce self-criticism and mom guilt. Maybe to align with your value of “serenity” you give yourself permission to “reduce” the amount of clutter in your home. Small shifts that move us closer to embodying our values can go a long way in helping us thrive. 

Clinical Lens

From a clinical perspective, the process of adjusting our behaviors so they align with our values is called “committed action,” and it’s a component of Acceptance and Commitment (ACT) therapy, according to Veronica Kemeny, Director of Engagement at Anchor Perinatal and licensed clinical social worker. When you engage in committed action, you preemptively decide to make conscious choices that center on your values, even when it might be difficult to enact those choices. For example, let’s say you’ve identified “inner peace” as a core value, and you know that taking a solo walk helps to cultivate inner peace. When you feel anxiety or anger or resentment bubbling up, practicing committed action means you take that walk, even if it’s cold or rainy. The preemptive commitment to actions that align with your values works to provide an extra “umph" of energy to do that behavior, even when it’s difficult.

Commit to Committed Action

The introspection involved in establishing core values requires time, and time is in short supply during the holidays, so it can be helpful to consciously carve out a spot in your schedule to allow for self-reflection. The internet is rich with journal prompts and self-reflection questions geared towards end-of-year introspection, but this exercise from The University of Edinburgh offers a great way to identify your core values. 

And if you are someone who enjoys making lists, consider writing an “Out With/In With” list. In one column, mark down ideas, items, feelings, behaviors—anything that doesn't align with your core values. Keep in mind that listing an item in that column doesn’t mean you have to get rid of that item—it just means you identify it as something that takes you further away from your what you see as important. In your second column, list ideas, items, feelings, or behaviors that you’d like to cultivate in the New Year, keeping in mind your core values. This might be done as a family activity—inviting your partner or kids to join in their own list building can be a great opportunity for connection. If you have a creative, crafty streak, turn the list building into a coloring or collage project. 

Final Thoughts

Most of all, keep in mind, all of this is optional. The end of a year, especially a tough year, does not require resolutions or recentering or self-reflection. Perhaps your best approach is to do nothing at all—and that’s a valid choice, too.

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Written by Bridget Bell

Reviewed by Veronica Kemeny, LCSW, PMH-C

References

¹Dai, H., Milkman, K. L., & Riis, J. (2014). The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior. Management Science, 60(10), 2563–2582. https://doi.org/10.1287/mnsc.2014.1901

²Majefski, B., (2025). No Resolutions Required. Texas Nursing, 99, 1. https://login.proxy055.nclive.org/login?url=https://www.proquest.com/magazines/no-resolutions-required/docview/3194763447/se-2