"In the new year, I finally want to eat healthier again and definitely do more sport! Maybe I'll sign up at the gym in January...". Does this statement sound familiar to you too? And how does it all work out two months later? New Year's resolutions have been popular for years and yet are quickly forgotten - so how useful are they and are there any good resolutions that are really worthwhile?

How useful are New Year's resolutions?

According to a recent study by  „Statista“ in cooperation with „YouGov“ every third person makes resolutions for the new year. Most of the resolutions are about a healthier lifestyle, becoming more sporty or spending more time with family and friends. As soon as Christmas is over and New Year's Eve approaches, it is customary to reflect on the past year and think about the new year. Full of motivation, plans are made and thought is given to how the entire standard of living can be turned around from one year to the next. And this is precisely the point why only very few people succeed in implementing these resolutions in the long term: the resolutions often interfere too deeply with life-changing behaviour. If you don't go jogging once a week, you won't run a half marathon in March next year.

So New Year's resolutions are pointless and shouldn't even be made? Not quite. The tradition goes back to the ancient Romans, who publicly preached their loyalty to the emperor on the first of January and took oaths - as a New Year's resolution, so to speak. The idea of reflecting on the old year and wanting to do aspects differently in the new year is actually very nice. The year has ended and the turn of the year stands for change. This "cut" can be used to achieve additional motivation in pursuing goals. Psychologists call this behaviour then „Fresh-Start-Effect“ - a new beginning through a temporal landmark that has a particularly attractive and motivating effect on people.

However, if resolutions have already been followed year after year for 10 years and then never implemented, it may be time to think about new resolutions (which may then also be implemented).

Successfully putting good resolutions into practice

So what can help to keep the good resolutions (at least for a few months) in the new year? The first thing to consider is what goals you want for the new year and which of them are realistically achievable. It may make sense to define an overarching goal (e.g. to strengthen one's health or to consolidate social contacts) and to consolidate this goal with achievable, clearly defined subordinate goals. These concrete goals are important because everyone has a different idea of a healthy life, possibly by exercising more, smoking less or giving up sugar. By being specific, you get the perspective of why you are doing what you are doing (cooking for yourself instead of ordering in if you want to eat healthier, for example), and you keep the overall goal in mind, which is to make you happier in the long run.

The so-called "If-Then Plan" by psychologist Peter M. Gollwitzer can also help in the concrete execution of one's goals. Distractions or other obstacles can quickly cause you to lose sight of your goal and you end up sitting on the sofa again instead of doing sports. This automatism can be countered by making your own plans, such as "If situation A occurs, then I will behave B in order to achieve my goal C". For the example, this can mean: When I get home at 6 p.m. after work, I will put on my running clothes straight away and go jogging for half an hour to strengthen my health and fitness.

3 resolutions that can pay off

1. Reduce your screen time

These days, we probably all spend far too much time on our mobile phones. This can be particularly annoying when you actually wanted to read a good book or concentrate on your preferred series and after a while you realize that you were just glued to your mobile phone after all. Many smartphones have the option of tracking the time on the mobile phone and in the various apps and even sending out a warning if you have exceeded the desired time. This gives you a better overview and you might even put the mobile phone in another room when you snuggle up on the sofa.

2. Cook for yourself regularly

It's not that difficult and usually much healthier than ready-made meals. It all starts with the planning. Look for delicious inspiration in recipe books or YouTube and decide for yourself what quantities and ingredients will end up on your plate. Maybe there's a weekly market near you so you can buy fresh, local produce. It may also help to order a (regional) cooking box once a week, where you are reminded at least once a week that fresh food is waiting for you. Allow extra time for cooking in the beginning and include one or two "unhealthier" meals in your menu so that you have a little bit of everything. So instead of ordering food from the comfort of your couch again, maybe get straight into the kitchen and prepare a delicious meal. And we bet you'll even enjoy it!

3. Ride your bike more and go for a walk

You can easily integrate this goal into your everyday life. For example, by walking the entire way to work. If the distance is not reasonable, it is also possible to divide the journey into two parts. You cycle the first part of the way to the office, then park the bike and walk the last part to the office. This way you have already covered a few steps and can even continue listening to your favorite podcast or audio book.

With the right tools, it is not that difficult to establish new habits and keep new resolutions. But this also requires realistic goals. We wish you a happy new year and much success with your good resolutions!