As the world stands on the cusp of welcoming 2026, millions are busy crafting their New Year's resolutions with hope and determination. Yet, the familiar pattern of initial enthusiasm fading into forgotten promises is all too common. If you're tired of this cycle, science might finally have a concrete answer. Groundbreaking research offers a surprisingly simple linguistic fix that could be the key to turning your 2026 goals into lasting achievements.
The World's Largest Study on New Year Resolutions
Researchers from Stockholm University and Linköping University conducted what is considered the world's largest study on New Year's resolutions. Their findings, published in the respected journal PLOS ONE, provide crucial insights. The study meticulously tracked the resolutions of 1066 individuals made at the close of 2017. These participants were divided into three groups receiving varying levels of support throughout the year: none, some, and extended support. Surprisingly, the level of external support provided did not significantly impact the success rate. The real game-changer, as the data revealed, was something far more personal: how the resolution was worded.
The Power of 'I Will Start To' Over 'I Will Quit'
Professor Per Carlbring from Stockholm University's Department of Psychology highlighted the unexpected result. The study found that participants who framed their goals as 'approach goals' achieved the highest success. An approach goal focuses on adopting a new, positive habit or introducing something beneficial into your life. In contrast, 'avoidance goals'—resolutions centered on stopping or avoiding a behaviour—proved to be significantly less successful.
This means the secret lies in a subtle rephrasing. Instead of declaring, "I will quit eating sweets," which is an avoidance goal, you should reformulate it as an approach goal: "I will start to eat fruit several times a day." This simple shift replaces an unwanted behaviour with a healthier alternative, making the goal more attainable and positive.
Why This Simple Trick Works
The psychology behind this is powerful. "You cannot erase a behaviour, but you can replace it with something else," explains Professor Carlbring. An approach goal provides a clear, actionable path forward, whereas an avoidance goal constantly reminds you of what you're denying yourself, creating a psychological strain. For instance, a goal to lose weight is better served by the positive action of "I will walk for 30 minutes daily" rather than the restrictive "I will stop being lazy."
However, the professor notes that this method might be more challenging to apply to resolutions like "I will quit smoking," a frequent habit. Even then, coupling it with an approach goal, such as "I will start using a stress-relief app when I crave a cigarette," can enhance the chances of success.
As the final hours of 2025 tick away, this research offers a practical toolkit for the year ahead. The lesson is clear: for your 2026 resolutions, focus on what you will gain, not what you will lose. By framing your ambitions as positive, approach-oriented statements, you equip yourself with a scientifically-backed strategy to break the cycle of broken promises and make 2026 your most successful year yet.
