春日焕新效应：解锁一年的行动力密码
Many of us feel a spike in energy and a surge of motivation as springtime sets in. The renewed sense of inspiration you might feel post-winter is actually associated with a research-backed psychological phenomenon that experts call the “fresh start effect”.
According to clinical psychologist Jennifer Birdsall, “researchers have found that people are more likely to engage in goal-directed behavior when they perceive the beginning of a new time period.” Dates or experiences that feel especially distinct — for example, New Year’s or your birthday — can signify departures from our daily routines, encouraging us to shake off our pasts and pursue plans for the future. “Ultimately, new beginnings give humans the opportunity to evaluate past experiences, learn from shortcomings, and formulate new approaches or strategies,” Dr. Birdsall says.
How to Harness the “Fresh Start Effect” to Establish Lasting Habits? We can tap into the feelings of psychological restoration brought about by spring now to initiate behavior changes that will endure beyond this time of year.
First, identify some realistic goals. “I would consider examining your life and the things that are not working for you,” Dr. Birdsall says. “Are there any possible shifts that you can make or things you want to start doing for yourself?” These shifts should not be radical transformations but rather small, achievable steps that you can consistently work into your routine. If your goal is to socialize more, don’t resolve to throw a party every weekend — instead, consider setting up a standing coffee date with a friend.
Your objective should also be specific. “Instead of making vague goals, like being healthier this spring, set firm goals — like, once the weather warms up, getting outside for a 20-minute walk three times a week,” Burg says. “The brain responds well to rituals that acknowledge the change.”