Why Shifting Your Identity is Key to Keeping Resolutions
As the calendar flips to a new year, millions of people around the globe vow to make transformative changes in their lives. From eating healthier to exercising more, from quitting smoking to saving money, New Year’s resolutions promise a fresh start. Yet, according to research, nearly 80% of resolutions fail by February. Why? Because most people focus on altering behaviours rather than embracing a new identity that aligns with their goals.
If you want lasting change, consider shifting your mindset from "doing" to "being." Instead of thinking, "I want to lose weight," think, "I am a slim, healthy person." This subtle but powerful shift can make all the difference in turning fleeting intentions into lifelong habits.
Research in psychology and behavioural science suggests that identity plays a crucial role in habit formation. Dr. Benjamin Gardner, a researcher at King’s College London, notes that habits are most likely to stick when they become part of your self-concept. Similarly, Dr. James Clear, author of Atomic Habits, argues that true behaviour change is identity change. According to Clear, every action you take is a vote for the type of person you want to become.
A study published in the European Journal of Social Psychology highlights this concept. Researchers found that individuals who identified themselves as "voters" were more likely to turn out on Election Day than those who were simply reminded to "go vote." The key difference? The identity of being a voter was more motivating than the action of voting itself. Applying this principle to New Year’s resolutions can significantly increase your odds of success.
When you focus solely on behaviours, you rely heavily on willpower—a finite resource. This is why resolutions often crumble in the face of temptation or fatigue. Identity, however, is far more enduring. Once you see yourself as a certain type of person, your behaviours naturally align with that self-image. For example, if you identify as a "runner," skipping a workout feels incongruent with who you are.
This approach also reduces the cognitive load associated with decision-making. If you see yourself as someone who prioritizes health, choosing a salad over a cheeseburger doesn’t feel like a struggle; it feels like the obvious choice.
How to Shift Your Identity
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Define Your Desired Identity
Start by asking yourself, "Who do I want to become?" If your goal is to lose weight, your desired identity might be, "I am a healthy, energetic person who makes mindful choices about food and exercise." -
Start Small
Identity change doesn’t happen overnight. Begin by taking small actions that align with your new identity. For instance, if you want to become a writer, commit to writing 100 words a day. Each time you act in alignment with your desired identity, you reinforce it. -
Celebrate Small Wins
Recognize and celebrate every action that supports your new identity. These "wins" serve as evidence that you are becoming the person you want to be. -
Create Affirmations
Use positive affirmations to solidify your new identity. Instead of saying, "I’m trying to eat healthy," say, "I am someone who nourishes my body with wholesome foods." -
Surround Yourself with Reinforcement
Join communities or engage with people who embody your desired identity. Social reinforcement can provide powerful motivation and accountability.
Consider the story of Mark, a 45-year-old father who struggled with fitness. Instead of setting a resolution to "go to the gym three times a week," Mark decided to identify as a "fit Dad." This shift influenced his daily choices, from taking the stairs instead of the elevator to playing active games with his kids. Over time, Mark’s fitness improved naturally as he lived out his new identity.
Another example is Emma, who wanted to quit smoking. Rather than focusing on the act of quitting, she embraced the identity of a "non-smoker." Every time she declined a cigarette, it reinforced her belief that she was indeed a non-smoker, making it easier to resist future temptations.
This year, don’t just set goals; redefine who you are. Shifting your identity might feel unfamiliar at first, but it’s a proven strategy for creating sustainable change. By focusing on "being" rather than "doing," you’ll not only keep your New Year’s resolutions but also build a life that aligns with your truest aspirations.
Start small, stay consistent, and remember: every action you take is a vote for the person you want to become. Here’s to a healthier, happier, and more fulfilling year ahead!