Looking back at 2025, maybe things did not go exactly as planned. Maybe those gym goals "merlion-ed," or that resolution to sleep early became "stay up late watching Netflix" instead. But no need to worry, you are not alone. There is a reason why, come December 31st, we all suddenly feel like we can conquer the world again. This is not just a collective fantasy; it is a well-documented psychological phenomenon known as the Fresh Start Effect. It is that "power up" feeling we get when a new chapter starts.
As we stand at the threshold of a new year, understanding how this effect works – and where it fails us – is the key to moving beyond the cycle of "resolution and regret" towards genuine, sustainable change.
What is the Fresh Start Effect?
Coined by researchers Katy Milkman, Hengchen Dai, and Jason Riis, the Fresh Start Effect refers to the surge in motivation that occurs after temporal landmarks. These are dates that stand out from the ordinary flow of time, such as:
Social Landmarks. New Year’s Day, public holidays, or the start of a new week.
Personal Landmarks. Birthdays, anniversaries, or even moving to a new home.
These landmarks act as psychological "fences," allowing us to set aside our past failures as a part of a previous "chapter" of our lives. Psychologically, this helps us "distance" ourselves from our past mistakes. We tell ourselves, "That was the 2025 Me who was always tired and grumpy. The 2026 Me? That person is disciplined and strong-willed." This "reset button" is great because it clears the mental clutter and gives us a burst of hope and motivation.
The Benefits: Why Our Brains Love a Reset
Increased Agency. A fresh start makes us feel like the authors of our own stories rather than passive observers. It restores a sense of control over our habits and environment.
Cognitive "Cache" Clearing. Just as restarting a computer clears temporary files that slow it down, a temporal landmark allows us to stop ruminating on past mistakes, freeing up mental energy for future-oriented tasks.
Optimism as a Catalyst. The psychological distance from our past flaws creates a "boost" in optimism. This positive outlook is a powerful fuel for the initial stages of habit formation.
The Trap: When the "New Me" Meets Reality
We’ve all been there. January 1st, we are full of fire. Yet over time, we find ourselves back to our old habits. But why?
The False Hope Syndrome. This occurs when we set unrealistically high expectations and way too many goals because the "New Me" feels invincible. We overestimate our willpower and underestimate the impact of unchanged environmental obstacles.
The "What the Hell" Effect. If we rely solely on the fresh start, one small slip-up can feel like the "clean slate" is ruined. This can lead to thoughts like: "I've already broken my diet today, so I might as well eat everything and start again next Monday."
Same House, Same Problems. A date on a calendar can change your motivation, but it does not change your skills or your environment. If the underlying reasons for a habit are not addressed, the fresh start will eventually fade. If our environment is still the same – if the snacks are still on the table and the phone is still next to the bed – our "Old Me" habits will naturally creep back in.
Making it Last: Strategies for Sustainability
To turn a temporary boost into a permanent shift, we must move from motivation (which is emotional) to systems (which are structural).
Shrink the Goal (Micro-habits). Instead of a massive resolution, focus on a "ridiculously small" version of the habit. If you want to read more in 2026, start with "one page a night." It sounds too easy, right? But that is the point! You want a goal that is so small you cannot say no to it. Build the habit first, then increase the "level" later.
Anticipate the "Middle Dip". Motivation is highest at the start and the finish, but it always sags in the middle. Recognise that the slump is a normal part of the process. Plan for it by having a "Plan B" for days when your energy is low.
Give yourself a "Get Out of Jail" Card. You are human, not a robot. When you inevitably stumble, there is no need to wait for the next "fresh start" (next Monday or next month). Instead of waiting for the next Monday to "restart," restart at the very next meal or the very next hour. Treat the mistake as data, not a disaster. Instead of saying "I failed," say "I am currently experiencing a challenge." This keeps your narrative identity intact and prevents the "What the Hell" effect.
Audit Your Environment. If you want a fresh start, you need a fresh environment. Small physical changes – like reorganising your desk, placing your gym clothes in plain sight, or putting your water bottle within reach – help lower barriers to habits you want to build. Make old habits troublesome to lower the chance of falling back into them.
Celebrate the "Small Wins". Did you choose an apple over a curry puff today? Awesome! Acknowledge it. These small wins are what build your confidence over time.
As 2025 wraps up, take a deep breath. You have worked hard this year. The Fresh Start Effect"is a beautiful gift our brain gives us to keep hoping. However, it is a starter motor, not the engine itself. Remember: you do not need to be a "Brand New Person" to be a better one.
Take it one step at a time by pairing the optimism of a clean slate with the grounded reality of micro-habits and self-compassion. Whatever happened in 2025, give yourself permission to rewrite your narrative. 2026 is a new chapter, and you are the author. You get to decide how you want your 2026 to be.