As the fireworks fade and the glasses are cleared away whether they held champagne, wine, or whatever you fancy a familiar question begins to echo across offices, family WhatsApp groups, and dinner tables: ‘So, what’s your New Year’s resolution?'”
For some Kenyans, resolutions are a meaningful tradition a chance to reset and aim higher. For others, they feel like empty promises that rarely survive past the first few months of the year.
Yet science suggests there is good reason why January 1 continues to inspire fresh goals, despite the high failure rate.
Behavioural researchers have found that “fresh start” moments such as New Year’s Day, birthdays or even Mondays boost motivation.
They allow people to mentally separate past mistakes from future intentions. In simple terms, the idea of a “new me” makes it easier to try again, whether the goal is exercising more, improving sleep habits or quitting an old vice.
The key, experts say, is not whether you set resolutions, but how you set them.
One proven strategy is being specific. Vague goals like “I’ll be healthier” are far less effective than clear plans such as “I’ll work out four times a week” or “I’ll be in bed by 10pm on weekdays.” Adding cues deciding when and where you’ll act makes it easier to follow through.
Accountability also matters. Sharing your goal with friends, family or colleagues increases the pressure to stay consistent. Some people even add penalties, such as losing money or donating to charity if they fail, which research shows can be surprisingly motivating.
Another overlooked factor is enjoyment. Goals that feel like punishment rarely last. Turning habits into something fun for example, listening to music or watching a favourite show while exercising increases the chances of sticking with them.
Experts also advise allowing room for flexibility. Missing a day doesn’t mean failure. Building in “emergency passes” helps prevent the all-or-nothing mindset that derails many resolutions.
Finally, involving others can make all the difference. Pursuing goals with friends, or learning from people who have already succeeded, boosts confidence and consistency.
And if January 1 has already passed you by, there’s good news: science says you can start again anytime. A new week, a new month or even tomorrow can still be a fresh start.
