As we reach the midpoint of January 2026, many Canadians are taking stock of their New Year's resolutions. Are they still on track, or has motivation already begun to wane? Registered psychologist Joan Neehall offers crucial insights into a common psychological trap known as 'false hope syndrome' and provides practical strategies for setting sustainable goals.
Understanding the 'False Hope Syndrome' Trap
False hope syndrome, as explained by psychologist Joan Neehall, is a cycle where individuals set overly ambitious or unrealistic goals at the start of the year. This initial burst of optimism is often followed by inevitable setbacks, leading to feelings of disappointment, self-blame, and ultimately, abandonment of the resolution altogether. This pattern can be more damaging to self-esteem than not setting a goal at all, creating a negative feedback loop that discourages future attempts at personal improvement.
Neehall emphasizes that the phenomenon is widespread, particularly in mid-January when the novelty of the new year has worn off, and the reality of daily life sets in. The key, she suggests, is not to avoid making resolutions but to approach them with a more strategic and psychologically sound framework.
Strategies for Sustainable Goal-Setting
To combat false hope, the psychologist recommends several evidence-based techniques. First, she advises breaking down large, vague aspirations like "get healthy" or "save money" into specific, measurable, and achievable micro-goals. For instance, instead of "exercise more," commit to a 15-minute walk three days a week.
Secondly, Neehall highlights the importance of self-compassion. "Setbacks are not failures; they are data," she notes. Viewing a missed day at the gym or an extra spending splurge as a learning opportunity, rather than a character flaw, prevents the shame that often leads people to give up entirely.
Another critical strategy is to focus on process-based goals rather than outcome-based ones. Enjoying the activity of cooking a healthy meal is a sustainable process; focusing solely on a target weight on the scale is an outcome often fraught with frustration. Building a system of small, rewarding habits is far more effective than fixating on a distant result.
Building Resilience and Maintaining Momentum
For those feeling their January resolve slipping, Neehall offers reassurance. The halfway point of the first month is an ideal time for a gentle reset, not a reason for surrender. She encourages people to audit their current resolutions: Are they truly aligned with personal values? Are they framed positively ("add vegetables to dinner") rather than negatively ("stop eating junk food")?
Finally, the psychologist underscores the power of social support. Sharing goals with a friend, joining a community group, or even using a dedicated app can provide accountability and encouragement. The journey toward personal improvement is rarely a straight line, and having a support network makes navigating the inevitable dips much easier.
By understanding the psychology behind false hope syndrome and implementing these practical tips, Canadians can transform their 2026 resolutions from a source of annual anxiety into a blueprint for genuine, lasting change.
