Bridging the Gap: Why so many New Year’s Resolutions Fail (and How to Beat the Odds)

At the stroke of midnight on New Year’s Eve, it is easy to raise a glass and announce a bold new direction for your life. Whether it’s getting in shape, mastering a new professional skill, or finally starting that side project, the energy of a fresh start is intoxicating.

Fast forward six months, and many of us are faced with the harsh reality of a goal left untouched. Research shows that nearly half of all individuals fail to sustain their new behaviours. We know these goals are important for our health, career, or personal growth, yet irrespective of that knowledge, we often struggle to maintain, or even start the habits required to achieve them.

The Intention-Behaviour Gap

Most of our successes are determined by our intentions. However, despite having the best of intentions, many people fail to follow through. In psychology, this discrepancy is known as the Intention-Behaviour Gap. The larger this gap, the more likely we are to fail. The good news is that bridging this gap isn't all about having more "willpower"; it’s about using specific psychological strategies to make acting on your intentions easier.

The "If-Then" Principle: The Power of Planning

Planning acts as a bridge between a vague wish and a concrete reality. A good plan produces a mental representation of an intention that makes "behaviour enactment" almost automatic. One of the most effective ways to do this is through the "If-Then" principle, also known as Implementation Intentions. This technique takes the decision-making out of the moment by linking a situational cue with a specific action.

• The Formula: "If [Situation/Time/Place] happens, then I will [Action]".

• Vague Goal: "I want to learn a new language."

• If-Then Plan: "If it is 7:30 am on a Monday, then I will open my language app and complete one lesson before breakfast."

The idea is that next time you encounter that specific situation, you will act on the intention with more ease because the "decision" has already been made.

Why Age and Timing Matter

Interestingly, research suggests that detailed planning becomes even more critical as we get older, particularly around the age of 34. As we age, our perceived availability of time becomes more limited, making deliberate action planning a vital strategy to protect our goals. Furthermore, while a plan is a great start, a reminder can be the difference between acting or not. However, general "don't forget" messages rarely work. Success rates increase when you pair your plans with specific phone alerts that relate directly to your "how and when".

Bridging the Gap with Preparation

The demands of daily life distractions, fatigue, and conflicting priorities are the primary killers of new intentions. To fight this, we use preparatory behaviours. These are small steps performed prior to the targeted task that act as "cues" to remind your brain to follow through.

A study found that planning alone was not enough; those who engaged in preparatory steps showed significantly higher success rates.

• Goal: Fitness. Preparatory step: Packing your bag the night before.

• Goal: Professional Development. Preparatory step: Clearing your desk and opening the relevant software before you finish work the previous day.

• Goal: Social Connection. Preparatory step: Setting a firm time and booking a table in advance.

The "Early Bird" Advantage: Protecting Your Self-Regulation

Each day, we face ongoing demands that drain our "self-regulation tank." Our self-control is like a battery it is at its highest in the morning and steadily declines as we make decisions throughout the day. Studies show a much greater gap between intention and behaviour in the late afternoon and evening. In fact, the greatest number of failed intentions occurs between 5:00 pm and 8:00 pm. By scheduling your most difficult or important goals for the morning, you leverage your highest strength of self-regulation.

References

• Bailey, K. J., & Jung, M. E. (2014). The early bird gets the worm! Journal of Applied Biobehavioral Research.

• Barz, M., et al. (2014). Planning and preparatory actions facilitate physical activity maintenance. Psychology of Sport and Exercise.

• Barz, M., et al. (2016). Self-efficacy, planning, and preparatory behaviours as joint predictors of physical activity. Psychological Health.

• Conner, M., Sandberg, T., & Norman, P. (2010). Using action planning to promote exercise behavior. Annals of Behavioral Medicine.

• Koring, M., et al. (2013). Preparing for physical activity: Pedometer acquisition as a self-regulatory strategy. Applied Psychology: Health and Well-Being.

• Maher, J. P., et al. (2017). Momentary assessment of physical activity intention-behavior coupling in adults. Translational Behavioral Medicine.

• Prestwich, A., Perugini, M., & Hurling, R. (2009). Can the effects of implementation intentions on exercise be enhanced using text messages? Psychology and Health.

• Rebar, A. L., et al. (2016). Intention-behavior gap is wider for walking and moderate physical activity than for vigorous physical activity. Journal of Science and Medicine in Sport.

• Reuter, T., et al. (2010). Planning bridges the intention-behaviour gap: Age makes a difference. Psychology & Health.