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New Year's resolutions often mark the start of personal commitments toward positive change. But what's the best method to set these resolutions for success? 

Setting resolutions provides a psychological boost, promoting a sense of control and possibility. Goal-setting stimulates the brain's reward system, motivating individuals to strive for self-improvement. However, the success of these resolutions depends heavily on the method employed.

Journalist Oliver Burkeman has challenged the effectiveness of New Year's resolutions, deeming them potentially counterproductive. He argued against the pressure to set grand changes every January, suggesting that such arbitrary timing leads to disappointment. Instead, he advocates for gradual, realistic shifts throughout the year, emphasizing small steps over grand transformations. He believes in a continuous approach to personal growth, encouraging manageable goals and habits rather than the traditional all-or-nothing mentality associated with resolutions.

Healthy ways to make changes

Research showed the significance of setting realistic and specific goals. Instead of vague aims like "exercise more," specifying "30-minute walks thrice a week" increases the likelihood of success. Additionally, the "SMART" criteria -- making goals Specific, Measurable, Achievable, Relevant and Time-bound -- enhances commitment and achievement.

Additionally, establishing a supportive environment significantly influences goal attainment. Sharing resolutions with friends or joining communities with similar objectives offers accountability and encouragement. Psychologically, associating new habits with existing routines (habit stacking) aids in their integration.

Unhealthy ways to make changes

Contrarily, adopting extreme measures or setting unattainable goals may lead to failure. Radical changes, such as overly restrictive diets or sudden excessive exercise, often result in burnout or injury. The "false hope syndrome" can occur when individuals set lofty goals without the necessary steps and support, leading to repeated failed attempts and diminished self-belief.

Focusing solely on the outcome neglects the process. Overemphasizing the end result can overlook the incremental progress made, causing discouragement and premature abandonment of resolutions.