Perfectionism and New Year’s Resolutions
There’s nothing like a fresh start.
We’re often motivated to make changes around certain milestones, like the start of a new day, new week, or new year.
Of course, the most famous fresh start involves setting new year’s resolutions. The age-old tradition of reflecting on the year past and declaring your intentions for January 1st.
Identifying clear goals is super helpful for promoting change. And you can take advantage of that “fresh start” mindset to inspire you into taking action this year.
But there are major stumbling blocks people can hit when it comes to setting new year’s resolutions. Especially people who struggle with perfectionism.
In this article, I explore the pros and cons of setting new year’s resolutions. And I give 5 tips for setting goals effectively, no matter the time of year.
First, let’s explore some stats on new year’s resolutions.
Do People Keep Their New Year’s Resolutions?
Around 40% of people report setting resolutions in a given year.
The most common goals people set relate to health, fitness and finances, like exercising more or saving money.
How successful are people at keeping their new year’s resolutions?
One study found that 55% of participants maintained their goals after one year.
In another study, 40% of participants reported having success with their resolutions after one year, and 19% had kept up the changes after two years.
These stats are actually better than I expected!
There’s a number I often see floating around online, claiming that only 8% of people keep their resolutions. But these articles all link back to one another in an infinite circle, and I wasn’t able to track down any actual research.
Here’s what I found most interesting, though.
One study compared people who set new year’s resolutions with those who did not. Both groups identified changes they wanted to make at some point.
Six months later, 46% of the resolution-makers reported success, compared to only 4% of those who didn’t set a new year’s goal - or likely, any goal at all.
So not every new year’s resolution is maintained, but defining goals (no matter the time of year) can help us put those changes into action.
Read more about the benefits of goal setting in counselling here.
New Year’s Resolutions & Perfectionism
There are some common hazards people fall into with new year’s resolutions. And perfectionism makes people even more likely to hit these obstacles.
Here are 5 issues that come up with perfectionism and new year’s resolutions.
Constant focus on self-improvement
Perfectionism feeds into a constant focus on self-improvement. It tells you that you have a long list of flaws and weaknesses. So you should be using all your time and energy to make yourself better.
For this reason, people dealing with perfectionism may feel obligated to set new year’s resolutions. But they’re already pushing themselves year round.
Perhaps they’d be better served by letting themselves slow down, rest, or just maintain what they’re doing now.
Setting unrealistic goals
Perfectionism is defined by pushing to meet impossible standards. So when people set new year’s resolutions, they’re often setting themselves up for failure with unrealistic goals.
For example:
I’ll eliminate added sugar for the entire year
I’m going to work out 5 days a week, every week
My goal is to get 95% on every assignment
These kinds of goals tend to fall apart pretty quickly.
Treating goals as all-or-nothing
Perfectionism brings up lots of “all-or-nothing” thoughts. Like thinking you have to do things flawlessly or you’re a failure.
And new year’s resolutions are especially bad for this style of thinking. People often approach their goals as if they can become an entirely different person starting on January 1st.
Then if they can’t keep their resolutions 100%, they completely abandon them.
Getting self-critical
Perfectionism gets us setting totally unrealistic goals, then beating ourselves up when we can’t meet them.
Perhaps we think that being self-critical will motivate us to make changes. But it often just leaves us feeling hopeless.
Feeling stressed
When we attach our self-worth to our achievements, new year’s resolutions can be really distressing.
You might be feeling stressed and anxious about whether you’ll reach your goals, overwhelmed from everything you have to get done, or burnt out from pushing yourself too hard for too long.
Should I Set a New Year’s Resolution?
If you struggle with perfectionism or self-criticism, here are some things to remember going into the new year.
You don’t need to be constantly improving. It’s okay to just let yourself “be” right now.
If you’ve got a lot happening in your life, maybe you’re better off setting aside any major changes, and either slowing down or maintaining what you’re doing already.
Resolutions are a common tradition, not an obligation.
If you do have changes you’re inspired to make, you can start anytime.
You can do something different today instead of waiting for tomorrow, Monday, or January 1st. Or you can start later, at a totally random time, if that’s what suits you best.
What’s key is being intentional about when and how to use goals. Not just setting resolutions because you “should” or “ought” to meet certain expectations.
Here are 5 tips for making constructive resolutions year-round.
5 Strategies for Setting Effective Goals
Focus on small, incremental changes
Make sure your goals are realistic. Change is a marathon, not a sprint. You’ll see more success from making small, step-by-step changes that you can actually maintain long term.
Use approach versus avoidance goals
Define your resolutions by what you want to do more of instead of what you want to avoid.
Here are some examples:
Eating one more serving of fruits and vegetables each day
Talking a walk once per week
Going to monthly professional networking events
Signing up for a new art class
Focus on the process versus the outcome
People often set goals based on the outcome they want to achieve, like passing the LSAT, getting a promotion, or buying a new home.
Instead, try setting goals based on the specific actions you’ll take.
These process-based goals help you focus on concrete actions that are actually within your control.
And they help you see the small, day-to-day steps that will add up to your end goal.
For example: Studying for the LSAT 10 hours per week or saving an additional $200 per month.
Expect setbacks
Change rarely happens all at once. You will likely face setbacks along the way.
What’s key to achieving long-term change is navigating these obstacles successfully. And not beating yourself up over this completely normal part of the process.
Mentally prepare yourself for backslides to happen, so you’re ready to adapt when needed.
Set goals that fit your values and priorities
It’s easy to get pulled into certain goals because that’s what perfectionism, other people, or society in general says we should want.
Make sure that the goals you’re pursuing actually matter to you.
Registered Psychologists in Saskatoon, Saskatchewan
Interested in starting counselling? Navigation Psychology offers in-person counselling in Saskatoon and virtual services across Saskatchewan.
We support clients dealing with a variety of concerns, including perfectionism, anxiety, depression, trauma, and relationship issues. Get started by booking a free 20-minute consultation call.
Free Mini Course: When is Perfectionism a Problem?
Wondering if perfectionism is an issue in your life?
Get clear on what perfectionism is, how it shows up day to day, and when it becomes a problem.
Use the video lesson and workbook to:
Understand 4 key aspects of perfectionism
Get examples of how perfectionism can impact your thoughts, feelings, and actions
Reflect on fears people often have about giving up perfectionism
About Dr. Marnie Rogers-de Jong
My goal is to help people who feel overwhelmed by anxiety and perfectionism overcome their fears, embrace their unique strengths, and feel more content with who they are. I’m a Registered Doctoral Psychologist with a PhD in Counselling Psychology. I’m also the founder of Navigation Psychology, located in Saskatoon, Saskatchewan.
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