New Year resolutions from a behaviour change perspective
How capability, opportunity and motivation can boost resolve
New Year, New me
As the New Year dawns, the tradition of making resolutions is as popular as ever. Whether it's shedding a few pounds, starting a new hobby or simply striving to be better, these commitments symbolise hope for transformation. But let’s be honest: how many of us actually stick to them?
Research suggests that 80% have broken their resolution by the middle of February and only 8% stick it out until the end of the year. Why? Because change is hard. To better understand why we falter, it’s worth exploring resolutions through the lens of behaviour change science.
Change isn’t just about deciding to do better. It’s a dynamic process influenced by capability, opportunity and motivation—the three pillars of the COM-B Model. This framework, developed for behaviour change interventions, explains how these components interact to drive or hinder our actions.
Let’s take a common resolution: getting fit.
Capability
Do you have the knowledge, skills, or physical ability to perform the behaviour? For someone starting a fitness routine, this might mean understanding proper techniques, building stamina or learning how to structure a workout. Capability also involves mental resources, such as knowing how to manage time effectively, which can make the difference between success and failure.
Opportunity
Does your environment enable the behaviour? Opportunity can be physical, like having access to a gym or safe outdoor spaces for exercise. It’s also social, encouragement from friends or family or even a culture that supports fitness goals, can create a positive environment for change. On the flip side, obstacles like a busy schedule or lack of facilities can quickly derail progress.
Motivation
Do you genuinely want to make the change? Motivation is often the linchpin of behaviour change, encompassing both reflective drivers (conscious planning and goal-setting) and automatic ones (emotions and habits). For example, setting a goal to feel healthier might be paired with the emotional reward of enjoying activities with friends. However, relying solely on willpower can lead to burnout as motivation needs to be nurtured and supported.
By addressing these three components, the COM-B Model highlights practical ways to overcome barriers to change. For example, someone struggling to maintain a fitness routine might focus on building their capability by starting small, for example with a 10-minute walk each day. They might then create opportunities by blocking time on their calendar for exercise or finding a workout partner for additional motivation. To sustain motivation, they could track their progress or celebrate small wins along the way.
Why do resolutions fail?
So why do so many resolutions fail? Often, it’s because we overlook one or more of these elements. A vague goal like “I want to get fit” doesn’t address capability, opportunity or motivation. Equally, aiming to transform your life overnight is unsustainable without building the right foundations.
Resolutions aren’t about superhuman willpower. They’re about recognising the factors that influence behaviour, creating supportive environments and celebrating progress along the way.
