New Year’s resolutions: psychology and habits

What you’ll learn as you play

Resolutions work best when they’re built on clear cues, realistic rewards, and a plan for setbacks. This quiz helps you connect everyday choices to core ideas from habit formation, motivation, and self-control research.

Each question gives 4 options and there’s no timer, so you can think through the scenario instead of rushing. Choose your question count before you start, and pick an easier, harder, or mixed difficulty setting to match your mood.

Skills you’ll practice

You’ll practice spotting what actually drives behavior change: identity-based goals, implementation intentions (“if-then” plans), and the difference between motivation and systems. You’ll also get better at recognizing when a resolution is too vague to measure or too big to sustain.

Common pitfalls (and how to avoid them)

Many people rely on willpower alone, set outcome goals without process steps, or aim for perfection and quit after one slip. Watch for all-or-nothing thinking, unrealistic timelines, and plans that ignore your environment (triggers, friction, and social support).

How difficulty is balanced

Mixed difficulty blends quick wins (basic definitions and examples) with deeper items (biases, relapse prevention, and nuanced habit loops). Easier questions focus on fundamentals, while harder ones test application and subtle distinctions.

• Turn vague resolutions into measurable, behavior-based goals
• Identify cues, cravings, responses, and rewards in habit loops
• Use environment design to reduce friction and temptations
• Plan for setbacks with “restart” rules and self-compassion
• Distinguish intrinsic vs extrinsic motivation in real scenarios