As the new year approaches, many of us begin to set resolutions—hopes and goals for self-improvement. But while the tradition of New Year’s resolutions is familiar, success often feels elusive. Why do so many resolutions fail? The answer may lie in how we frame them.
According to research, people who set approach-oriented goals—focused on adopting new habits or introducing positive changes—are significantly more successful than those who set avoidance-oriented goals, which emphasize quitting or avoiding behaviors. The study found that 58.9% of participants who made approach-oriented resolutions achieved success, compared to only 47.1% of those focused on avoidance goals.
So, how can leaders, professionals, and individuals use this insight to set resolutions that stick? By applying the principles of approach goals and tapping into the biology of behavior, you can frame your resolutions to increase your chances of success.
The Science Behind Approach-Oriented New Year’s Resolutions
At its core, the success of approach-oriented goals is tied to how the brain responds to positive versus negative framing. Approach goals activate the brain’s reward system, releasing dopamine, the neurotransmitter associated with motivation and pleasure. When you work toward adding something positive to your life, your brain rewards small wins along the way, reinforcing the behavior and increasing the likelihood of long-term success.
In contrast, avoidance goals—such as quitting smoking or avoiding procrastination—can trigger the brain’s stress response, activating the amygdala. This focus on what not to do creates pressure and often leads to negative feelings like guilt or frustration, which undermine motivation.
For example, instead of resolving to “stop eating junk food” (an avoidance goal), reframing it as “eat more fresh fruits and vegetables” (an approach goal) makes the resolution more positive, engaging your brain’s reward pathways.
Why Leaders Should Care About Framing New Year’s Resolutions
This principle isn’t just for personal resolutions—it’s also crucial for leadership and organizational success. Leaders who frame team goals positively, emphasizing what to achieve rather than what to avoid, inspire greater motivation and commitment.
For instance, rather than saying, “Let’s avoid missing deadlines,” a leader could frame the goal as, “Let’s consistently deliver projects ahead of schedule.” The positive framing aligns with how people naturally process motivation, creating a culture of achievement and proactive behavior.
How to Reframe Your New Year’s Resolutions for Success
To apply these insights to your New Year’s resolutions—or any goal-setting process—consider these steps:
- Focus on Addition, Not Subtraction: Frame your resolution around what you want to add to your life, rather than what you want to eliminate. For example, instead of “spend less time on social media,” try “spend more time connecting with loved ones offline.”
- Be Specific and Actionable: Clearly define what success looks like and the actions you’ll take to achieve it. A vague resolution like “get healthier” is less effective than a specific one like “go for a 30-minute walk five times a week.”
- Celebrate Small Wins: Break your goal into smaller milestones and celebrate progress along the way. Each win triggers a dopamine release, reinforcing your commitment.
- Visualize Success: Imagine how achieving your goal will positively impact your life. Visualization enhances motivation by activating the same neural circuits involved in actual goal achievement.
The Broader Impact of Positive Framing
Beyond personal resolutions, this approach to goal-setting can have ripple effects in every aspect of life. Families can use it to encourage healthy habits at home. Teams can adopt it to inspire creativity and collaboration. Even entire organizations can benefit by emphasizing positive framing in their strategies and communications.
The key is to align with how our brains naturally respond to motivation. By focusing on what you want to achieve rather than what you want to avoid, you’re setting yourself—and others—up for success.
Final Thought: Make 2025 the Year of Achievement
As you sit down to write your New Year’s resolutions, think carefully about how you frame them. Approach-oriented goals don’t just feel better—they work better. By focusing on positive changes and celebrating progress, you can make 2024 the year you achieve your most ambitious goals.
Let’s resolve to reframe how we approach change—not as a punishment for what we’ve done wrong, but as an opportunity to build a better future.