Fresh start and New Year's resolutions: The psychology behind turning a new leaf
The desire for a fresh start stems from what psychologists call a "temporal landmark".
The Sage Centre Lead Clinical Psychologist Nabilah Burhanuddin said that the desire for a fresh start stems from what psychologists call a "temporal landmark," such as New Year's Day, which acted as a clear dividing line between the "past me" and the "future me."
"These landmarks make it easier to leave mistakes behind and envision a better version of ourselves. It's like a mental refresh button, giving hope that this time, things will be different," she said.
Elaborating further, she said that the "clean slate effect," demands dramatic resets, hence why new year resolutions feel more motivating than gradual changes as people tend to be more energised when they perceive an opportunity to reset their lives.
"You see endless possibilities in those blank pages," she said.
Nabilah said that the desire for a "fresh start" also aligns with the temporal self-appraisal theory which suggests that people view their past selves as distant or inferior to their current selves, especially after a temporal landmark.
While new year resolutions can be a helpful tool for self-improvement, they don’t work for everyone. Nabilah explained that people vary in their readiness for change, with some being more prepared than others to make lasting improvements.
These resolutions can be deemed as goals, setting an important aspect for self-growth, emphasising the importance of them being set in clear, measurable, specific and challenging ways.
"So, writing new year resolutions can be an important tool if you are doing it thoroughly and in the right way. However, continuous self-reflection and adaptability throughout the year can go a long way," said the psychologist from Sage Centre.
Meanwhile, psychologist Yasmin Khan said craving for a fresh start is due to the chance of resetting a story, giving comfort to the mind and a sense of safety, knowing that there is a new beginning and the chance to rewrite the own narrative.
"A new year gives us permission to let go of past mistakes, failures, or things that did not go as planned in life, and instead of dwelling or being stuck in a hole, we focus on what we could achieve to move forward. This gives us a sense of relief and a sense of hope," she said.
According to Yasmin, it serves as a natural breakpoint in our minds—a psychological chapter ending, giving closure of endless possibilities ahead and a sense of renewal that is deeply comforting.
She further related the circumstance with optimism bias in believing that the future would be better than the past.
"A new year feeds into this hope that makes us feel like we're capable of achieving more by starting fresh and doing better. It is a mental separation of our past choices from our future potential, giving us the power and courage to embrace change and set goals for a better tomorrow," Yasmin added.
She encouraged the activity of creating vision boards as it takes the abstract idea of a fresh start into something one could actually see and work towards.
"These practices aren’t just about wishful thinking—they help us be clear on what we really want, visualise the future we’re aiming for, and break it down into steps we can take to get there," she said.
She emphasised that the intention behind setting goals is as vital as the goals themselves. It's not just about dreaming but committing to actionable steps.
Stressing on the fact that excitement may fade from writing goals, doing things like making vision boards of one’s new year’s resolutions could work as a map, giving people direction and reminding the reasons behind why goals were written in the first place.
Yasmin said that it could also help to hold oneself accountable.
"It is a tangible reminder of the life you're working towards, helping you stay motivated and focused, especially on tough days. These activities also give you space to dream bigger than you normally might, while still keeping it realistic and practical," she said.
Yasmin who is also the Sage Centre founder said that writing goals gives people the permission to hope, to plan and to believe that change is not just possible but is happening.
So, ensure your New Year's resolutions are more than just fleeting trends. Make them meaningful, grounded in real self-improvement, and commit to them long after January.
