People often associate significant markers of life with goals for personal transformation. Events commonly associated with goal-setting are birthdays, anniversaries, and the beginning of calendar years. Years are often thought of as separate chapters of our lives, marked by significant changes and events. People are quick to stick labels on these chapters. For example, I might say that 2024 was a transformational year for me, while 2023 was one of the hardest. While these labels may be valid to some extent, what does defining our years like chapters of a book accomplish for us?
Some may argue that they allow us to track our personal and professional development in life. In contrast, others suggest that they oversimplify and impose a rudimentary judgement on a complex set of experiences.
Every new year, we see ourselves on the precipice of “fresh starts,” which can pressure us to “not mess them up” by making mistakes. This pressure is further enhanced by creating New Year resolutions. In the US, New Year resolutions are a widespread tradition, reflecting personal goals and aspirations for self-improvement. While they vary from person to person, many of the most common resolutions are based on health, fitness, careers, finances, personal development, hobbies, relationships, social goals, and general well-being.
Resolutions typically come about through reflection, specifically in reference to the previous 12 months. One might consider where they felt they were “lacking” in life, and then a resolution is created to remedy that flaw moving forward. While some resolutions come from a place of self-love, it is not uncommon for them to stem from a place of self-judgment.
Despite the excitement one might feel during the goal-setting stage, New Year resolutions are often unsuccessful for a variety of reasons. For example, unrealistic goal-setting, such as expecting a complete lifestyle transformation, is not only too broad of a challenge to pursue but also produces overwhelming pressure. Lack of planning is another common obstacle that people face when creating resolutions without considering the necessity for measurable benchmarks and concrete steps toward attaining them. Lack of accountability and habit formation take time and consistency, and when these are not accounted for, motivation naturally fades, especially when setbacks inevitably occur.
New Year resolutions are also criticized for being superficial and overly focused on short-term change. Many industries capitalize on the popularity of resolutions, promoting quick fixes such as gym memberships, diet plans, and self-help products. This ultimately lures people into spending money rather than focusing on sustainable habits.
Within recent years, motivational grifters such as advertisers and influencers have been further taking advantage of the beginning of the year by exploiting vulnerable young people and pressuring them to make radical lifestyle changes. Whether these changes are physical, financial, or personal, much of the advice they provide is exaggerated, unrealistic, and even harmful. Their intentions are rarely for the betterment of individuals or society, but to enhance their own sales, exposure, or whatever else they may be looking for. Similarly, these influencers create problematic views of the world in which the “solutions” they offer are necessary, reinforcing a highly materialistic view of the world that pursues money and status. Ultimately, as a result of commercialization and general common failure, many people view resolutions as symbolic gestures rather than serious commitments.
This is not to say that the practice of creating and working toward New Year resolutions should be abandoned, but rather to suggest that their popularization has resulted in people going about personal transformation in unproductive ways.
So what can we do to enhance the success of resolutions?
With a focus on mindfulness and impermanence, Buddhism offers unique insights that can critique and complement the idea of New Year resolutions. While traditional Buddhist teachings do not explicitly address New Year resolutions, they provide principles that can guide a more mindful approach to self-improvement. The Buddha’s teachings on self-transformation are deeply rooted in the idea of overcoming suffering and attaining liberation through ethical living and mental discipline. These teachings emphasize gradual, mindful change rather than abrupt or forced transformation, and they guide individuals toward deeper self-awareness, compassion, and spiritual growth.
Self-transformation efforts are rooted in the Buddha’s foundational teachings, and practitioners seeking to convert negative behaviors and habits into positive ones would benefit from an understanding of Buddhist teachings and practices such as the Four Noble Truths, the Noble Eightfold Path, and the Three Poisons.
The first logical step in setting resolutions that align with the Buddha’s teachings is practicing mindfulness in the resolution-creating process. One might want to reframe this process in their mind by setting wholesome intentions, or sankalpa, instead of rigid goals or resolutions. For example, intentions such as “I aim to act with kindness” or “I intend to be more present,” are flexible and process-oriented, aligning with the Eightfold Path.
Similarly, Buddhism would recommend avoiding ego-driven goals, such as resolutions striving for wealth, appearance, or status, as these are less likely to result in genuine fulfillment. Resolutions based on societal pressure or trends rather than personal values are harder to sustain, as people are less likely to stick with goals with which they do not deeply resonate. It would also be beneficial to avoid unattainable resolutions that may result in extreme behaviors. Instead, one should be realistic in their goals and map out concrete steps that help guide one in the direction of success.
Practitioners must also be just as mindful while working to achieve their goals as they are in the intention setting process. A consistent mindfulness practice is central to transformation, enabling individuals to observe their thoughts, emotions, and actions without judgment, leading to gradual, organic change. It allows for greater awareness of habits and the ability to consciously choose more skillful responses to stimuli and challenges. Cultivating mindfulness in daily life can actually be a valuable resolution of its own, as it has the potential to set the grounds for the success of future goals.
Modern New Year resolutions often look to the future, neglecting the importance of living mindfully in the present. In order to maintain a constant present-awareness, it is essential to understand that transformation almost exclusively takes place in the form of gradual change. Thus, one should not expect to achieve any significant goal after working towards it for a brief time. Creating and implementing positive habits is a process guided by patience and consistency. Buddhism teaches that real transformation arises from moment-to-moment awareness, not future-oriented aspirations. So, patience and self-compassion are vital. Buddhist thought would also suggest that we should practice self-reflection often and at all times of year rather than waiting for a specific time like a new year.
Additionally, we should acknowledge that we are solely responsible for achieving our goals, and consistent effort is the primary way to do so. No matter what external factors or challenges exist around us, we must remain diligent in our practice, as we cannot expect ourselves to change simply because we desire to. Nonetheless, we should not be overly extreme or hold ourselves to unattainable standards of rigid discipline. Many people adopt a perfectionist mindset, viewing any setback as failure. This discourages them from continuing after a misstep. It is important that we remain patient with ourselves. Effort should be steady, not forced or neglectful.
Finally, letting go of attachments plays a vital role in preserving good intentions and achieving personal goals, even during challenging times. Buddhism emphasizes the impermanence of all things and cautions against becoming overly attached to specific goals or outcomes. Even when we are mindful in our intentions and maintain diligent efforts to stay on track in reaching those goals, we will still encounter hardship. Letting go of our attachments to desires and outcomes allows us to hold space for those moments and nonjudgmentally work through them. Recognizing that all things are impermanent allows for greater flexibility and openness to change.
The enduring appeal of New Year resolutions lies in the universal human desire to reflect on the past and strive for a better future, making it a meaningful ritual for those who choose to participate. Nevertheless, Buddhism might suggest replacing our preconceived idea about New Year resolutions with a continuous, mindful practice of living in alignment with the Dharma.
Self-transformation does not come easily just because we are entering a new chapter in life, and it should not be exclusively tied to an arbitrary date such as 1 January; it is rather a lifelong practice aimed at cultivating inner peace, ethical conduct, and wisdom.
We must be realistic, set sustainable goals, be concrete, and be diligent. We should avoid overloading ourselves, emphasizing small, consistent habits over dramatic resolutions and resisting the perfectionist all-or-nothing mindset associated with resolutions. Instead of rigidly chasing goals, one could focus on intention-setting and moment-to-moment awareness. This approach fosters growth that is sustainable, meaningful, and deeply rooted in the present.
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