Fresh start effect – how to make your plant based new years resolution stick

Do you, like most of us, tell yourself that you will “start on Monday” or “start fresh next month”, or wait until NYE to make that resolution? Then you’re familiar with the “Fresh start effect”, a phenomenon within psychology which refers to the human tendency to take action towards achieving a goal after a special date or occasion.

Researchers theorize that the reason why the “Fresh start effect” is so effective is because the key date marks that you’re entering a new “accounting period”, a new blank page without any behavioural dept. Whatever behaviour you’ve been engaging with is put in the previous period and you’re able to start over and decide who you want to be now.

Sounds amazing to be able to put the past in the past and start over, right?

And that’s probably the main reason why new years resolutions are so attractive to make.

So how can you make use of the “Fresh start effect” and make your new years resolution to go plant based stick?

(1) Be realistic

You do you. If you believe you’re able to go 100% plant right away, great. The point is to make sure you’re really setting a level that makes sense to your life. And if you’re new to plant based, you’re better off starting slow and adding meals week by week. How many plant based meals can you commit to cook each week?

(2) Every new day is a new chance for a fresh start

Have the mindset that every day and every meal you have the ability to make a good choice. In the long run, for your health, it doesn’t matter at all if some meals are not 100% according to your goals.

(3) Plan and prepare

Make sure you’ve prepared your environment to support you enough and set yourself up for success.

1. Get your loved ones on board with your goals

2. Find plant based meal inspiration

3. Plan your meals (at least roughly)

4. Buy plant based staples

5. Decide when to cook your meals

6. Keep plant based snacks readily available (the more hangry you are in the afternoon, the more likely you are to go for what’s most convenient)
   

(4) Prepare for setbacks

Motivation comes and goes. To stick to your goals on tough days an if-then-plan may is very effective. Write down potential barriers that might sidetrack you and write down how you will tackle it. If this happens…. Then I will…..

Example:
If the only option on the menu is meat. Then I will (1) eat this meat based-meal and make sure I get a plant based meal tomorrow (2) suggest to go somewhere else (3) ask the waiter if they could make a plant based meal.

(5) Reflect and adjust

Listen in to how your body feels? What’s your positive and negative experiences do you get from eating plant based? How can you use the positive experiences to reinforce your choices? How can you reduce the negative experiences?

Example:
A common misconception of eating plant based is that you will not get full. If you’re experiencing that – Does it help if you increase your portion sizes? Is it better if you double the protein or choose whole grain alternatives for pasta, rice, bulgur?