Many individuals try to enact new years resolutions to make some change(s) in their lives. These changes are difficult to maintain. So should we discourage clients from doing them, even though the role of clinicians is to facilitate change? Actually, recent research has built an understanding of how to make resolutions effective.
In many ways, good ole’ fashioned motivation is an important component to helping resolutions stick. This may mean exploring clients’ level of motivation and tackling ambivalence. Motivational Interviewing is effective for this aim (and there are good continuing education trainings for this!). If clients pressure themselves to change, efforts include exploring beliefs in the need to change.
Research has also shown that type of new years resolutions matters. That is, the exact type of goal does not appear to matter (e.g., losing weight vs quitting smoking). But studies do show a difference between approach- vs avoidance oriented goals. Approach-oriented goals (goals set to ensure positive outcomes) appear to be more effective than avoidance oriented goals (goals meant to avoid negative outcomes).
This same research found that naming one individual for social support was helpful for maintaining goals. So an accountabili-buddy IS helpful for new years resolutions! To note, social support with added information about exercises to enhance motivation and about negative spirals was not helpful.
Many have claimed that making specific, step-by-step goals helps. These “subordinate goals” appear to be effective, indeed. However, recent research finds that a good mix of these subordinate goals along with “superordinate goals” (abstract and big-picture goals) help behavior change.
So “I want to dance with my daughter at her wedding in June” might go along with “someday I’ll live longer” to lose weight. Or “I want to worry two fewer hours each day” might combine with “I just want to feel calmer” to decrease GAD. Framing these with goals that line up with one’s personal values should boost chance of success.
A few smaller-scale interventions have been tested, but there is no standard “news years resolutions therapy”. But therapists resources are purposely geared for behavior change. In the case of resolutions, research suggests that some mix of motivational exploration and enhancement, approach vs avoidance goals, values-based goals, and a mix of big-picture and specific, step-by-step goals appear effective. Now that’s plenty to play with!
