The Fresh Start Phenomenon

Ok, so we've all heard the jokes about New Year's resolutions. We've seen the gym packed out in January only to empty by the end of the month. But haven't you ever felt more motivated to start a new habit or goal at the beginning of a new year, month, or week?

If so, you have experienced the "fresh start" effect, a psychological phenomenon that makes us more likely to pursue positive changes when we perceive a temporal boundary or a break from the past.

The fresh start effect is based on the idea that we have multiple "selves" that are associated with different time periods. For example, my present self may be lazy and procrastinate, but my future self may be more disciplined and productive. When we face a new temporal landmark, such as a new year or a birthday, we feel more connected to our future self and more detached from our past self. My old self has expired, and my new self is beginning!

"That might sound silly: After all, you won’t actually magically transform the moment the ball drops on New Year’s Eve or a new calendar day dawns. But human psychology is a funny thing, and this separation of self enables us to release ourselves from our past 'failures,' and believe that a different way forward is possible. That belief is critical for behavior change."

When we believe we can get better at something, we develop self-efficacy,” says Dr. Nordin. “Self-efficacy leads to increased motivation, enabling us to tackle the challenges in front of us, which ultimately leads to behavior change.”

The beginning of a new year, a new season, or a new week actually DOES increase the chances of me making changes in my life.

So how can we use the fresh start effect to our advantage?

1. Choose a meaningful date to start your goal.

Choose a "temporal landmark" (a meaningful date) such as the first day of a month, a Monday, a season change, or a personal anniversary.

“Temporal landmarks allow us to separate our two identities—our ‘old’ self and our ‘new’ self. When we separate these two identities, it can become easier to believe that change is possible.” - Dr. Nordin

2. Choose an end date to make your goal seem even more doable.

Consider it a "free trial" or a "try before you buy." 30 days is a lot less overwhelming then a lifetime.

Then use cues and reminders to reinforce your commitment and track your progress, such as a calendar, a journal, or an app. Signing up for a 30-day program is a perfect example. Even if you don't complete it, you will almost always improve or learn something new.

3. Look back before looking forward.

If you need a fresh start, particularly if you've "fallen off the bandwagon" taking time to reflect on the past and prepare for the future might help. When we look back on our past efforts, and reset our focus on what’s coming, we naturally draw a mental line in the sand, distinguishing between “past” and “future”—thus giving us the feeling of a fresh start.

A simple reflective exercise is enough for a reset. Try asking yourself questions like: What are you most proud of in the past season? What more would you have liked to accomplish? How will you celebrate your progress (in a healthy way)?

Looking forward, ask yourself: What advantages do you think you have that’ll make progress more likely? (Consider what unique abilities you possess that could help you out.) What things are likely to stand in your way? How can you prepare, right now, to make sure those things don’t get in your way?

4. Choose a guiding word.

One thing I often do for a season or a year is to choose a guiding word for myself. In this season, what is a word that represents what I want to focus on, improve, or that I want this time to be about?

The word I choose then becomes a natural decision making filter, or a "north star".

For example, if my guiding word for this year is "balance", I want to balance my work and my life, my needs and my wants, my giving and my receiving. I want to find harmony in all aspects of my being and enjoy the present moment. Whenever I face a decision or a dilemma, I ask myself: "Will this help me balance?"

But a guiding word also has the benefit of less rigidity. If my goal is to work out three times per week and I don’t do it, it’s easy to feel like a failure pretty quick.

On the other hand, if my word is “joy,” I can pretty easily find ways of moving joyfully regardless of whether or not I get to the gym on schedule.

5. Celebrate the wins.

Any of these methods can serve a purpose in at a specific time, but the most important thing is to celebrate even the smallest wins and changes that they helped you implement.

There is no pressure to make a thing work for ever and ever.

That's the beauty of a fresh start. You can always begin again. Don't just save these methods for New Year's day. Cultivate a fresh start mindset every week or every month to truly reap the benefits.