As 2023 comes to a close, many are starting to reflect on the past year and make goals for personal growth in 2024. Setting thoughtful and achievable New Year’s resolutions can motivate positive change, especially when tailored to one’s stage of life. Research shows that Gen Zers, born between 1997 and 2012 (Dimock, 2019), are especially likely to set ambitious resolutions each new year. However, they struggle with maintaining dedication throughout the year. By incorporating evidence-based goal setting strategies, Gen Z young adults can effectively arrange and accomplish resolutions in 2024.
The first step is reflecting on past goals, as research shows self-reflection helps recalibrate future resolutions (Hobbs, 2022). One study found that millennials and Gen Zers who took time to thoroughly reflect achieved over 70% of their resolutions, compared to under 30% achievement for those who did not self-reflect (Marston, 2021). Reflecting on both accomplishments and areas for growth can illuminate priorities for the upcoming year.
Next, crafting S.M.A.R.T. goals, made popular in 1981 by George T. Doran, leads to increased follow-through. These goals are Specific, Measurable, Achievable, Relevant, and Time-bound (Lawlor, 2022). Setting such structured resolutions makes tracking progress more tangible. For example, Black and colleagues (2020) found that participants were twice as likely to partially or fully achieve weight loss goals when framed as SMART goals versus vague intentions. Other areas like financial savings, course grades, or weekly yoga classes can also utilize SMART framework.
Breaking large resolutions down into smaller milestones makes goals less intimidating while building self-efficacy as mini-goals are accomplished. Literature shows that incremental progress enhances motivation and perceived capability to succeed (Bandura & Schunk, 1981). Relatedly, establishing a hierarchy of objectives ensures resolutions remain relevant over the entire year as circumstances change.
Finally, leveraging smartphone features and social media enables active tracking and sharing of resolution progress. A meta-analysis by Looyestyn and colleagues (2017) found that lifestyle interventions including tracking technology led to 1.7 times increased goal achievement compared to traditional approaches. Posting updates socially held young people accountable in Marston’s (2021) research. Combining these digital elements leverages both intrinsic and extrinsic motivation.
In summary, academic research highlights key evidence-based tips for successfully arranging and achieving 2024 New Year’s resolutions. Gen Z young adults can specifically benefit by reflecting on 2023, creating SMART goals, breaking resolutions into milestones, and leveraging technology for active tracking and social sharing. Implementing these strategies will set Gen Z up to #WIN their resolutions in the new year!
References:
Bandura, A., & Schunk, D. H. (1981). Cultivating competence, self-efficacy, and intrinsic interest through proximal self-motivation. Journal of Personality and Social Psychology, 41(3), 586–598.
Black, M. M., Hager, E. R., Le, K., Anliker, J., Arteaga, S. S., DiClemente, C., Holtrop, J. S., & Wang, Y. (2020). Challenge! Health promotion and behavior change with mHealth and gaming. Frontiers in public health, 8, 186.
Dimock M. (2019). Defining generations: Where Millennials end and Generation Z begins. Pew Research Center. https://pewrsr.ch/36JVYaQ
Hobbs, J. (2022). How to complete your New Year's resolutions in 2022. MedicalNewsToday. https://www.medicalnewstoday.com/articles/new-years-resolutions
Lawlor, K. B. (2022). SMART Goals: How the SMART Framework Can Help You Achieve Your Goals. PositivePsychology.com. https://positivepsychology.com/smart-goals/
Looyestyn, J., Kernot, J., Boshoff, K., Ryan, J., Edney, S., & Maher, C. (2017). Does gamification increase engagement with online programs? A systematic review. PloS one, 12(3), e0173403.
Marston, H. R. (2021). How Did Generational Groups Differ in Their Resolution Success During COVID-19 Lockdown in 2021? International Journal of Environmental Research and Public Health, 18(22), 12245.
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