Cracking the Code to New Year’s Resolutions: Insights from Craig Field, Ph.D.
December 2024
By Christian Diaz '20
As the year comes to a close, many of us begin crafting our plans for 2025. For most, this includes setting New Year’s resolutions—goals that aim to make us healthier, happier, and more fulfilled. However, maintaining these resolutions often proves challenging, as many abandon their goals within weeks or even days. To help us better understand how to set achievable goals, we spoke with Craig A. Field, Ph.D., associate psychology professor at the University of Texas at El Paso (UTEP), whose research focuses on behavioral change.
Dr. Field, who has been at UTEP since 2014, highlights key strategies grounded in goal-setting theory to increase the likelihood of success. “Goals should be specific, moderately difficult, and relevant to a person’s values,” he explains. By aligning goals with personal values, individuals are more motivated to pursue them over time. He also emphasizes the importance of clearly defining goals, using the “S.M.A.R.T.” framework—Specific, Measurable, Achievable, Relevant, and Time-bound. “The most common mistake people make is leaving goals ambiguous,” Dr. Field notes. “Defining the goal at the beginning is the starting point for success.”
To further simplify goal implementation, Dr. Field recommends using “if-then” statements—simple phrases that create a clear cause-and-effect plan. For example, “If I finish work at 5 p.m., then I will go for a 20-minute walk.” These statements provide structure and intention, making it easier to follow through.
Importantly, Dr. Field reminds us that failure is a natural part of the process. People often fall into the trap of “abstinence violation,” where a single setback causes them to abandon their goals entirely. “It’s critical to understand that one slip-up doesn’t mean you’ve failed,” he says. “Learning from setbacks is essential for progress.”
Dr. Field shares a personal example to illustrate this concept. When aiming to lose 20 pounds, he struggled to find a sustainable strategy. Ultimately, he discovered that daily walks—a simple, “linchpin” behavior—fit seamlessly into his lifestyle while allowing him to remain productive. This small yet impactful habit became the catalyst for achieving his broader goal.
Practical Tips for 2025
Dr. Field offers these additional strategies for setting and maintaining New Year’s resolutions:
- Find the formula that works for you. What works for one person may not work for another. Experiment until you discover what fits your lifestyle.
- Embrace setbacks. Progress is rarely perfect—view setbacks as opportunities to learn and adjust.
- Identify your cornerstone behavior. Sometimes a single, small habit can unlock success in achieving larger goals.
As we enter 2025, Dr. Field’s advice reminds us that achieving our resolutions is a journey, not a race. By defining clear goals, embracing failure, and identifying the habits that work for us, we can move closer to becoming the best version of ourselves—this year and beyond.
Christian Diaz ’20 was born and raised in El Paso. He is currently the Vice President of Economic Development for The Borderplex Alliance, and recently joined the Miner Nation Contributors program as a founding contributor in October 2023. Christian graduated with his Bachelor of Science degree in sport management from Texas A&M in 2019, and earned his M.B.A. with a concentration in finance from UTEP.