Five Proven Ways to Ace New Year Resolution.

You do a New Year resolution. 

You want to wake up early. 

You want to read, write, or meditate daily morning.

Then you party on 31st December night! 

You wake up late on 1st Jan and your resolution crumbles on the first day itself.  

This is everywhere. 

Visit a nearby gym or park and see the crowd in the first week of January. 

Go back and see the dwindling numbers after one week. 

Most resolutions crumble in the first week itself. 

How do we stop the demolition of this New Year resolution? 

To do or not to do is the real question!

I firmly tell you in one word and definitive answer – Do it! 

Do it. And do it on the 1st Jan itself. 

Here are five proven and scientific reasons and the ways to do it. 

1. Leverage Fresh Start Effect: Starting something new on January 1st, your birthday, or any significant day increases your chances of sticking to it. This is known as the “Fresh Start Effect,” supported by psychology and behavioral science research. It has a positive impact on resolutions and is applied in various areas such as health interventions (exercise and diet), workplace productivity, employee engagement, public health campaigns, education, and training. I also use it intentionally in coaching and mentoring. For more details, check out Katy Milkman’s book, “How to Change.”
2. Set SMART Goal: Most New Year’s resolutions are about forming habits, like reading, writing, running, or going to the gym. Habits and goals are often compared. For example, Dilbert creator Scott Adams discusses this in his best-seller, How to Fail at Almost Everything and Still Win Big. See below:

Some habit proponents, like those in Atomic Habits, often repeat the same logic. It sounds appealing and punchy in popular books, but it won’t hold up under rigorous research. (This is why I prefer non-fiction written by scholars or researchers—they refrain from making sweeping statements.) Habits and goals support each other; goals help build habits, and habits help achieve goals. Both are essential. So, set a SMART goal.

3. Use Project-based learning or approach: The project combines knowing and doing (K and A in KSA of competencies: Knowledge + Abilities). Whether it’s a goal or a habit, you can easily turn it into a project. You can choose a 30-day project or a 365-day project, but I prefer a 100-day project. There are books, websites, apps, trackers, and downloads to support your 100-day project. For example, I used this 100-day journal to write my doctoral thesis. My HR Mentoring program for HR aspirants also follows a 100-day cycle, which is very effective. A 100-day period fits well within a trimester or semester. Generally, 100 days is enough to solidify, establish, or automate a habit.

For example:

• Writing Focus: In 100 days, you can complete your research paper, articles, or a section of a book.
• Reading Focus: You can easily read 3 to 5 books on a theme in 100 days. For instance, 5 books on business acumen or HR Analytics.
• Skill Building: 100 days is ideal for learning the basic KSA (Knowledge, Skills, Abilities) for a given competency. I often use this in my coaching practice. For example, developing the business acumen of an IT professional or communication skills for a specific role like a data officer or CIO.

4. Recruit Accountability Partner or Group: Consistency and persistence beat talent. It’s 99% perspiration and 1% inspiration. Both quotes highlight the importance of staying committed. Failed resolutions often lack a key element—an accountability partner. A mentor or coach can be an excellent accountability partner and sounding board. (I keep my mentee or coachee accountable through messages and calls.) A buddy or friend working on the same project can also be a good accountability partner. One of the easiest ways to ensure accountability is to join or form a group. Here are a few examples:

• We have a book club that meets once a month, encouraging members to finish a book.
• Some members of the group are exploring psychology and behavior-related books. This month, they are reading “Little History of Psychology.”
• A few members have teamed up to improve their writing skills in 2025.
• Some group members are studying the Geeta, focusing on two shlokas per day. This year, they added a meeting after each chapter.

5. Find your “Why” or Purpose: These four steps help, but what really ties them together is the “Why.” The “Why” gives purpose to your resolutions and provides an “intrinsic drive.” Purpose-driven resolutions make daily routines meaningful. Your mundane tasks and routines are elevated to a higher level. There are two ways to give a higher purpose to your habits, goals, and projects: inspiration and aspiration.

• Aspiration is great for work-related goals, habits, and projects. For example, aspiring for admission, a promotion, becoming a CXO, or starting a business.
• Inspiration works best for non-work-related goals. You can find inspiration in everyday places. For instance, January 1st is celebrated as Kalp-taru Day. Legend says that on this day in 1886, Ramkrishna Paramhansa granted the wishes of his devotees. Many find inspiration in this event on January 1st. In Japan, people gather at the Meiji-Jingu Shrine during the first week of January. You might visit a nearby temple or any calm, spiritual place. Spend some time reflecting on your resolution to discover your “Why.” (There is plenty of research on both aspiration and inspiration—a topic for another blog post. Stay tuned.)

So go ahead and make your resolution. 

Do it. And do it on the 1st Jan itself. 

Finally don’t forget to “inspire” your resolution. 

Stay Tuned.

In Sum: 

1. Make a resolution on 1st January, or your birthday, or some significant day. 
2. Write a SMART Goal, even if the focus is habit. 
3. Use Action-learning or learning-by-doing in the form of a project. 
4. Have accountability via mentor/coach/buddy or group. 
5. Associate resolution to purpose or “Why”. Use aspiration or/and inspiration to associate.