January 1st: Our hero charges boldly into the year, armed with ambitious resolutions and fueled by optimism.
February 1st: The hero stumbles, devoured by a sly, fickle monster named Motivation.
If this story feels familiar, you’re not alone. Research shows that motivation often starts strong, but wanes over time—even for meaningful tasks. For example, a study on Hanukkah candle-lighting found that 79% of participants lit candles on the first night but, by the fifth night, that number dropped to 49% before rebounding slightly to 57% on the final night (Fishbach and Touré-Tillery, 2011). This "midpoint slump" is a well-documented phenomenon that reveals motivation's fickle nature.
Why does motivation fade?
Overly ambitious goals: Setting the bar too high leads to frustration.
Lack of progress: Hard to stay motivated when success is nowhere in sight.
Poor planning: Without a clear plan, goals feel overwhelming.
Weak accountability: Without the right systems or people to keep us on track, our commitment can waver.
Not having fun: Goals perceived as boring are less likely to be completed.
Self-centeredness: Targets that lack personal meaning are harder to sustain.
The good news? These pitfalls are avoidable! Here are six research-backed tips to tame the Motivation Monster and make your resolutions stick:
1. Set Ambitious and Realistic Goals
Challenging, specific goals inspire focus, effort, and persistence (Locke & Latham, 2017). However, goals must strike a balance: too ambitious, and frustration takes over; too easy, and you lose interest.
Demonstrating the power of setting ambitious yet realistic goals, a study on runners found that participants tasked with completing an unattainable 200-meter run in 10 seconds averaged only 59.6 meters. When given a realistic yet challenging 100-meter target, they increased their distance to 63.1 meters (Duhigg, 2016).
Action: Set goals that stretch you slightly beyond your comfort zone—demanding, but achievable.
2. Create opportunities for progress
Motivation thrives on visible progress. The goal gradient hypothesis (Hull, 1932) shows that people work harder as they get closer to completing a goal. For example, a study on customer loyalty cards found that participants were more likely to complete cards with two pre-stamped spots than blank ones requiring the same total purchases (Kivetz, Urminsky, & Zheng, 2006).
Action: Break your goals into manageable chunks and align them with actionable steps. For example:
Big Goal: Run a marathon.
Subgoal: Run 3 miles without stopping.
Subgoal: Increase weekly mileage by 10%.
Subgoal: Complete a half-marathon by July.
Big Goal: Save $5,000 this year.
Subgoal: Save $500 per month.
Subgoal: Cut discretionary spending by 10%.
Subgoal: Automate weekly transfers to a savings account.
By celebrating these smaller wins, you’ll sustain motivation and build confidence. Focusing on the process keeps you in control, ensuring steady progress toward your larger goals.
3. Make an ‘If-Then Plan’
When it comes to resolutions, planning beats motivation. Studies show that individuals who write down when and where they’ll act (‘If-Then Plans’) are three times more likely to follow through than those who only learn about the benefits (Milne et al., 2002).
‘If-Then’ plans are simple, but powerful. They create clear triggers for action and help automate your habits.
Action: Craft specific plans for your goals:
If it’s 7:00 AM, then I'll go for a 30-minute walk.
If it’s lunchtime, then I'll eat a vegetable before anything else.
If I flush the toilet, then I'll do 10 pushups.
These triggers create routines, making progress easier and more consistent.
4. Zip It!
Sharing your goals with the world might feel motivating, but research shows it often backfires. Announcing your plans, especially on social media, creates a false sense of accomplishment, making you less likely to follow through (Gollwitzer et al., 2009). Why put in the work when you’ve already drunk the dopamine cocktail of likes and praise?
Instead, share your goals selectively. Tell someone you trust and don’t want to disappoint, or use accountability tools like StickK or Beeminder, which create real stakes (e.g., a penalty clause for failing to meet your goal).
Action: Keep your resolutions private and focus on the grind. Let your results speak for themselves.
5. Bundle the Fun
Goal pursuit doesn’t have to feel like a chore. Research shows that focusing on immediate rewards, like enjoyment or small treats, boosts persistence more than delayed rewards alone (Woolley & Fishbach, 2016). By making the process itself fun or rewarding, you’re more likely to stick with it.
Action: Use "temptation bundling" or choose activities that bring immediate satisfaction. For example:
Pick an exercise you genuinely enjoy, like dancing or hiking.
Only watch your favorite show while using the treadmill or bike.
Treat yourself to a small indulgence, like a smoothie, after hitting your weekly fitness goal.
6. Make It Meaningful
New Year’s resolutions often revolve around self-improvement, but how many aim to improve others’ lives? Research shows that helping others not only benefits them but, also, boosts your happiness (Aknin et al., 2013).
Action: Schedule what, at NextArrow, we call “POOP” Time (“Perspective On Other People”). Dedicate a calendar slot to support family, friends, coworkers, or strangers. Examples:
Share knowledge
Teach someone a skill
Make introductions
Small, intentional acts of care create a big ripple effect—for others and for you.
By avoiding common motivation traps and implementing these strategies, you can outsmart the monster and make 2025 the year your resolutions stick!
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