Why now (December) is a better time to start your New Year resolutions

At the start of every new year, many people create a list of resolutions to improve their lives. For some, it’s finally taking the plunge and joining a gym, committing to never pick up a cigarette again, or embarking on a journey of eating healthily every day. They wait for 1 January to give themselves a fresh start and channel the infamous “new year, new me” energy.

And when January actually arrives and it is time to execute those resolutions, many find themselves struggling to follow through as the initial burst of motivation fades and old habits prove difficult to break. Psychologists, meanwhile, have an innovative solution to making your new year resolutions – start them in December.

Start your new year resolution right away

Experts say that starting new year resolutions in December can improve the chances of sustaining them. The reasons why it works are ample.

Firstly, it puts you into a soft practice and a habit-building zone. Building the foundation for habit change takes time; it often requires multiple attempts and some experimentation to identify the best ways to disrupt the context that supports unwanted habits.

“December's built-in challenges – like holiday treats and busy schedules – create an ideal testing ground. If someone can maintain their resolution during this demanding month, they're more likely to sustain it during less challenging times. Think of it as training with weights before running a race – when January arrives, the path feels lighter and more manageable,” explains Dr Chandni Tugnait, a psychotherapist, life and business coach, and founder-director of Gateway of Healing.

The December strategy also helps overcome the ‘all-or-nothing’ mindset. After the initial excitement of a New Year’s resolution fades, it’s easy for the goal to lose priority, leading you to revert to old habits. Taking a test run in December can mentally prepare you for the changes you plan to implement in the year ahead.

“According to the Change Theory, when building new behaviours, a person goes through a cycle of precontemplation, contemplation, decision-making, action, maintenance, and relapse many times. So, if one is unable to maintain their new year resolution for a day or more, instead of taking it as a failure, view it as a slippage and start again,” explains Charu Prabhakar, clinical psychologist at online mental health service platform Lissun.

By starting your resolution in December, you allow yourself to experience this cycle early, making it easier to stay resilient and recommit after a slip-up instead of losing hope and abandoning your resolution.

Yash Sharma, a fitness coach who practises this approach himself, has already started working on his New Year’s resolution of training early in the morning. He explains that the mind often perceives a New Year’s resolution as an overwhelming task.

“When the New Year begins, you spend time deciding what to do, then push yourself to start, all while thinking you need to maintain it for the entire year. It feels like a massive challenge. However, if you start pushing yourself in December, it becomes easier for your mind to continue the habit into the next year,” he shares.

According to Dr Rahul Chandhok, Senior Consultant and Head Psychiatry at Artemis Lite Hospital, New Delhi, “December is the ‘soft start’ into resolutions. There is not as much tension and anxiety since the change in behaviour has been going on for weeks rather than just a cold turkey kind of change.”

When you start those resolutions in December, habits already take root, making the transition into the new year smoother.

“The brain has already begun adapting to the changes, whether it's a new exercise routine or a different eating pattern,” explains Dr Tugnait.

Additionally, there is also an advantage to fine-tuning goals before the official new year begins. “Rather than diving in headfirst on 1 January, December provides time to adjust strategies and identify potential obstacles. This trial period helps create more realistic and sustainable resolutions, increasing the likelihood of long-term success,” says Dr Tugnait.

More ways to make your new resolutions successful

Of course, you can introduce or develop a habit at any time of the year. However, many people tend to join the craze for New Year’s resolutions, even though habits require time and consistency to build. It is also very important to be realistic with the resolution you set.

Here are some helpful hacks to give a longer life to your new year resolutions:

• Set SMART goals
  Always set realistic, specific, and achievable goals.
  “The goals should be Specific (example: I want to lose 5 kg), Measurable (I’ll measure it on the weighing scale), Achievable (this has to be achieved in a span of 3 months), Relevant (This is relevant for me as I want to work on my physical health), and have a fixed Time of execution (I’ll exercise between 6–7 pm). This approach of SMART goals has scientifically shown to enhance chances of sustaining them,” suggests psychologist Charu Prabhakar.

• Micro-milestone method
  Dr Tugnait suggests breaking down your main resolution into monthly mini-goals. Instead of saying, "I'll save Rs 50,000 this year," commit to saving at least Rs 3,000–Rs 4,000 each month. These smaller targets feel more achievable and provide regular wins to celebrate.

• Follow the two-day rule
  Never skip your resolution-related activity for more than two consecutive days.
  “This flexibility prevents the ‘all-or-nothing’ mindset while maintaining consistency. It's particularly effective for habits like exercise, meditation, or learning a new skill,” says Dr Tugnait.

• Habit stacking
  Link your new habits to existing daily routines. If you want to read more, pair it with your morning coffee or evening wind-down. These connections make new habits feel more natural and sustainable.

Remember, meaningful change doesn't need a specific date – it needs commitment and strategic timing. But if you are planning to have new year resolutions, get in action right away!

Source: India Today