As you have probably learned by now, starting your New Year’s resolutions in January just doesn’t work. Well, at least not for the vast majority of people.
James Clear, the author of Atomic Habits, tells us that results have very little to do with the goals themselves but nearly everything to do with the systems followed. We are simply not ready for the vast transformation we expect of ourselves when January comes around.
This is why I propose we all aim to start in December instead, to give ourselves a much-needed boost and a newfound confidence once the New Year kicks in. Here are 12 research-backed reasons why December is arguably the best time to start your New Year resolutions.
We Have Unrealistic Expectations for January
With celebrations for the New Year comes great optimism for the future. We think this will be our year, and we will be a better version of ourselves.
Been there? I sure have. However, these high expectations can lead us to easy defeat when things don’t go as planned. Our actual January progress might be much more different than what we had originally imagined in our heads, causing us to give up.
Most Fail To Accomplish Their New Year’s Resolutions
January New Year resolutions rarely work. The proof is in the Christmas pudding.
Given our unrealistic expectations, only nine percent of Americans who make resolutions complete them. Research shows around one in five people fail within the first week and that 43% of people quit their New Year resolutions by the end of January.
It Avoids the January Crowds
Gyms, classes, and other resources can often become quite crowded in January. This can cause sensory overload and increase feelings of overwhelm.
By getting a head start in December, you avoid the January rush that might prevent you from accomplishing your goals. This will allow you to ease into your resolutions more comfortably.
Your Mindset Will Be Different
Think of December as the month where failure and mistakes don’t count. The New Year hasn’t even started yet, so there is no need to feel defeated!
When January rolls around, you will be much more in tune and ready to turn up the heat on your routine. Now that you have made your first few attempts, you have a better chance of success this time around.
Habits Are Hard To Change
Usually, our New Year resolutions are revolved around our habits. For example, maybe you want to save more money, exercise more, eat healthier, or spend less time on social media. Unfortunately, changes like these don’t happen overnight.
According to The American Heart Association, it can be difficult to adapt to new behaviors because habits run on autopilot. Your basal ganglia, the “autopilot” part of the brain, hasn’t taken over this pattern of behavior yet.
Use December To Disrupt Habitual Behavior
Instead of starting right there and then from January 1st, use December to your advantage. According to Psychology Today, it often takes a few attempts to disrupt your bad habits.
As there is likely some trial and error involved, you could fail a few times. This is all part of the process and not something you should beat yourself up about.
It Allows You To Adjust Accordingly
Bo Bleyl, a software developer and writer at Medium, shares his experience of why he starts his New Year resolutions in December.
“By starting on December 1st instead of January 1st, I’m giving myself a full month to ease into a new workout routine that will surely destroy my body physically, as well as explore some different meals that I like or don’t like that suit my new diet,” he says.
If you completely change your routine in January, you will likely destroy your morale, according to Bieyl. So it’s best to have this period of adjustment first.
It Doesn’t Take 21 Days To Form a New Habit
Phillippa Lally, a senior lecturer in psychology and the co-director of the Habit Application and Theory group at the University of Surrey in England, tells Scientific American that everyone has a unique timeline for habit formation, and repetition is key.
If you have been told that it takes 21 days to form a habit, well, my friend, you have been fooled. Studies show that it ranges widely from 18 to 254 days, with an average of 66 days to form automatic behaviors. If that’s the case, if we start in December, we could be much closer to our goals by the end of January.
Treat Yourself in December
When you are forming new habits, it’s a good idea to treat yourself every once in a while. Lally advises not to delay this gratification but to reward yourself even during the task itself. For example, maybe you want to listen to a new audiobook while on the treadmill.
If you decide to go down the route of rewarding your good behavior, make sure it’s healthy and doesn’t perpetuate the behavior you’re trying to stop.
Typically, we have more money to splash out on rewards in December, while our bank accounts usually dry up by January after the holidays.
Join the 3for31 Challenge
Robin Arzón, a New York Times best-selling author, vice president of Fitness Programming, and head instructor at Peloton, tells HuffPost the secret is to start on December 1st.
“If you’re new to 3for31—it’s my December challenge where we move three miles or 30 minutes every single day of the month,” Arzón writes in an Instagram post. “Let’s go, fam! Who’s in?”
It Helps Counter Stress
The holidays can be a stressful time for a variety of reasons. With family comes responsibility, and of course, you want to visit friends and see relatives that you maybe haven’t talked to in a while.
Our New Year resolutions may be quite good for us and help distract us during this trying time. For instance, exercise and healthy eating are said to relieve stress and may actually make our hectic lives more manageable in that regard!
It Helps You Stay Intentional Now
Rather than saying, “Nah, I will wait until January 1st,” set intentions now. You know it’s bad for you, so why keep doing it?
According to Calm, “Intentions are rooted in our deepest desires and values, shaping the quality of our experiences rather than just the outcomes.”
Reflect on what truly matters to you, and be intentional about what you want. Incorporate practices like meditation or journaling to remind yourself who you want to be and the values you want to embody. Intention setting leads to more mindful living.
