Spring into Renewal: Embracing a More Gentle Approach to Resolutions
Meteorological spring has officially arrived, ushering in longer days and lighter nights. As flowers begin to emerge in vibrant colors and birds fill the air with their melodious songs, there is an undeniable sense of lightness and optimism following the long winter months. In contrast to the often ambitious New Year’s resolutions made in early January, March feels like a far more sensible time to embark on a fresh start.
While many people remain skeptical about the concept of setting resolutions, I discovered a gentler approach to making time for the things that truly matter. This method focuses on doing more of what we love while stepping back from what doesn’t serve us.
Introducing the More or Less List
Brooklyn-based illustrator and journalist Julia Rothman is the creative mind behind this thoughtful initiative, which she launched in 2018. At the start of each year, she crafts a list divided into two columns: “more” and “less.” In these columns, she simply enumerates the activities and habits she wishes to embrace more of and those she aims to reduce in the coming months. Unlike the often punitive and unrealistic resolutions many people make each January, Rothman’s approach is both tangible and joyful.
Intrigued by this concept, I learned that in 2021, Rothman shared a story in The New York Times encouraging readers to create their own illustrated “more or less list.” She explained, “Drawing is one way to remind yourself of some of the positive things that happened [in the previous months], the things that brought you joy, as well as the stuff you could do without [in the months ahead].” Her illustrated lists serve as a relaxed version of the classic New Year’s resolutions, allowing individuals to visualize what they desire more of in their lives while contemplating what they wish to release.
It’s noteworthy that a staggering 80 percent of New Year’s resolutions are reportedly broken by the second week of February, suggesting that many plans may simply be too ambitious or unpleasant to sustain. Could the more or less list provide a gentler method for setting intentions at any time of year?
Insights from Psychology
According to psychologist Lee Chambers, who authored Momentum: 13 Ways to Unlock Your Potential, “More or less lists tap into our desire for growth and progress, while avoiding the typical pitfalls of big, vague, and unrealistic resolutions.” Chambers notes that strict resolutions can often be counterproductive, as they depend on willpower, which can wane over time. When resolutions are inevitably broken, individuals may become demotivated or critical of themselves. “All or nothing resolutions rarely lead to well-maintained long-term change,” he adds.
Chambers advocates for the more or less lists as a more achievable approach to envisioning the changes we aspire to make. “These lists offer a gentler, more multifaceted way to pursue sustainable behavior change,” he explains. “They recognize that transformation is a process made up of many moving parts and incremental changes, allowing for gradual growth and flexibility.” This method provides a balance between positive and negative aspects, fostering optimism even in the face of external pressures. Progress in just a few areas can motivate continued efforts in others over time.
Creating My Own List
Inspired by this perspective, I decided to create my own more or less list and shared it with a few close friends. Instead of setting the daunting goal of training for a half-marathon, I committed to simply running and moving my body more. Rather than completely eliminating chocolate from my diet, which I find nearly impossible to enjoy in moderation, I aimed to eat less sugar overall. Interestingly, my “more” column contained 18 items, while my “less” column had only 10. This imbalance highlighted a shift in focus; instead of fixating on self-improvement and optimization, the more or less list encouraged me to identify and prioritize the activities that would bring more happiness and pleasure into my life.
- More cinema trips.
- More time in nature.
- More acts of generosity.
- More jelly and less waste – a sentiment shared by Beatrice from Colchester.
As humans, we yearn for a clean slate and fresh beginnings, and the New Year provides a unique opportunity to reset. Chambers notes that this desire is a powerful driver behind resolutions; studies show we experience a “fresh start effect” that compels us to pursue a new version of ourselves when significant timeframes change. Resolutions are ingrained in our cultural and social norms, and as goal-oriented beings, we find motivation and hope in having a target to strive towards. Ultimately, we all cherish the idea of new beginnings and the chance for self-improvement, and adopting a more or less approach might just be a sustainable way to cultivate lasting positive change in our lives.
We reached out to individuals ranging from their teens to their eighties to share their own more or less lists. Despite our efforts – and in line with YouGov findings indicating that only 16 percent of those over 55 engage in resolutions – we struggled to find anyone in their eighties willing to share their list. However, a 2019 study involving over 7,000 people aged 50 to 90 revealed that having a sense of purpose, often linked to making resolutions, fosters happiness, healthier habits, better sleep, improved relationships, and even greater longevity. And isn’t that something we could all support? Remember, it’s never too late for a fresh start.
