Vegane Vorsätze zum Jahreswechsel - wieso, was und wie?

Vegan New Year's resolutions - why, what and how?

We talked to ChatGPT about New Year's resolutions, especially in relation to veganism. Why do people make resolutions? What might new, vegan resolutions look like for people who already practice veganism? And how can these resolutions be better implemented?

Why do people make resolutions at all?

The topic of why people make resolutions is closely linked to psychology, culture, and the needs for self-development and meaning. Here are some aspects that explain why New Year's resolutions are so popular:

1. Psychological motives

  • The need for growth:
    People have a deep-rooted desire for personal development. Resolutions give the feeling of making progress and improving.
  • Strengthening self-efficacy:
    Setting and achieving goals gives you control over your life and strengthens your confidence in your abilities.
  • Reduce cognitive dissonance:
    When behavior and values ​​do not match (e.g., you want to be environmentally conscious but do not live accordingly), resolutions motivate you to close this gap.

2. Symbolism of the New Year

  • new beginning:
    The turn of the year marks a clear turning point that invites you to leave the past behind and start with new goals. It feels like a psychological “reset”.
  • Time for reflection:
    The transition into the new year offers the opportunity to reflect on successes and failures. This reflection creates awareness of what you want to change.
  • Collective Moment:
    The cultural significance of the New Year reinforces the desire to make resolutions, as many other people are also thinking about them and this mood is contagious.

3. Emotional needs

  • Hope and optimism:
    Resolutions give you the feeling that the future can be better. They create a positive attitude for the coming year.
  • Motivation through reward:
    The idea of ​​achieving a goal triggers anticipation and motivates through the prospect of personal reward – be it in the form of satisfaction, recognition or success.
  • meaning and structure:
    Resolutions give life direction and a clear focus, especially in uncertain times.

4. Social and cultural influences

  • Tradition:
    In many cultures, the turn of the year has been a time for rituals symbolizing renewal and change for centuries, and this custom has continued into modern New Year's resolutions.
  • Comparisons and social norms:
    People orient themselves on their fellow human beings. When others set goals, there is social pressure or incentive to do the same.
  • Zeitgeist and trends:
    Modern topics such as mindfulness, sustainability or fitness shape the kind of resolutions that people set for themselves.

5. Practical reasons

  • Measurable starting point:
    A new year is a clearly defined moment when you begin to measure progress.
  • Motivation boost through routine change:
    Holidays and vacations offer a break from everyday life in which you can develop new ideas. It is easier to start making changes when everyday life is not yet fully back to normal.
  • Planning advantage:
    At the beginning of the year, many people have time to think through and structure their goals before the stress of everyday life sets in.

New Year's resolutions are so popular because they link the need for change and optimism to a culturally accepted time. They offer a chance to consciously pause and give one's life a new direction. At the same time, they are a reflection of the issues that are relevant in society and in one's own life.

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Here are a few suggestions for people who are already vegan:

If you have been vegan for a while, you could set resolutions that deepen your commitment, broaden your horizons, or get more involved in the vegan community.

Personal growth and deepening

  1. Discover new kitchen styles:
    • Experiment with vegan dishes from different cultures, such as Ethiopian injera, Thai green curry or Mexican tacos with jackfruit.
    • Goal: Try a new world cuisine every month.
  2. Advanced Nutrition Optimization:
    • Focus more on a balanced vegan diet, including micronutrients such as vitamin B12, omega-3 fatty acids or iron.
    • Goal: Include a certain amount of nuts, seeds or fortified foods every day.
  3. Try self-sufficiency:
    • Grow your own vegetables, herbs or fruit – even a small balcony can be enough.
    • Goal: Cook at least one meal per week with home-grown ingredients.

Expanding veganism as a lifestyle

  1. Sustainable Consumption:
    • Check your clothes, cosmetics and household products for vegan and sustainable alternatives.
    • Goal: To pursue a plastic-free or more minimalist lifestyle.
  2. Zero Waste vegan:
    • Buy unpackaged items, use reusable containers and look for regional, seasonal products.
    • Goal: Visibly reduce waste in everyday life.
  3. Support animal welfare:
    • Get involved with an animal welfare organization or donate to organizations that promote vegan lifestyles and animal rights.
    • Goal: Regularly donate time or money to animal welfare.

Inspire and support others

  1. Organize vegan cooking classes or meetups:
    • Share your knowledge and inspire others with your favorite dishes.
    • Goal: Organize a cooking evening or a shared meal once a month.
  2. Making vegan alternatives visible:
    • Write reviews of vegan restaurants, products or blogs to support the community.
    • Goal: Give tips to others at least once a week.
  3. Mentoring:
    • Help friends or acquaintances who are considering becoming vegan by advising them and cooking with them.
    • Goal: To accompany at least one person through the first weeks of veganism.

Political and social engagement

  1. Raise awareness:
    • Participate in information campaigns, be it through social media, flyers or public actions.
    • Goal: Create a post or attend an event every month.
  2. Petitions and activism:
    • Support petitions for animal rights or against factory farming.
    • Goal: Actively support at least one campaign.
  3. Support local providers:
    • Shop more consciously from small, vegan or organic companies.
    • Goal: Reserve part of your budget specifically for local, sustainable providers.

Start your own projects

  1. Build a blog or social media account:
    • Share your journey, recipes, tips or experiences with veganism.
    • Goal: To create a platform to inspire others.
  2. Initiate a vegan project:
    • Write a vegan cookbook, start a meetup group, or organize a vegan market.
    • Goal: To implement a long-term, personal project.

Spiritual and emotional growth

  1. Integrate mindfulness:
    • Combine your vegan lifestyle with more mindfulness, e.g. through meditation or yoga.
    • Goal: Consciously think about the positive effects of your lifestyle every day.
  2. Gratitude and reflection:
    • Regularly write down how your veganism has positively influenced you (health, environment, animals).
    • Goal: Reflect monthly on what you have achieved and where you want to go.

Have you made any New Year's resolutions? Is there anything in the list above that has inspired you to make a new resolution?

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challenges in implementation

Interestingly, many resolutions fail because they are not approached properly. Lack of planning, unrealistic goals and a lack of self-discipline all play a role here. Resolutions that are linked to strong personal values ​​or a clear motivation, on the other hand, have a much higher success rate. Knowing why people set resolutions and why they often fail can help you formulate more effective, fulfilling and, above all, sustainable resolutions. Here is a practical guide:

1. Set clear and realistic goals

  • Why: Vague resolutions like “living healthier” often fail because they do not offer clear scope for action.
  • How:
    • Make your resolutions SMART (Specific, Measurable, Attractive, Realistic, Time-bound).
    • Example: Instead of “I want to get fitter” → “I go running for 30 minutes twice a week.”

2. Focus on personal values

  • Why: Resolutions that align with your beliefs and values ​​are more motivating and have a higher success rate.
  • How:
    • Think about why your resolution is important to you.
    • Example: If sustainability is important to you, a resolution could be: “I will only shop plastic-free.”

3. Plan small steps

  • Why: Goals that are too big or complex are overwhelming and often lead to setbacks. Small, achievable steps build confidence.
  • How:
    • Break your resolution down into steps.
    • Example: Instead of saying “I’m going vegan,” start with “I’m going to eat a plant-based diet three times a week for a month.”

4. Use positive wording

  • Why: Negatively worded resolutions (“I’ll stop eating chocolate”) seem like prohibitions and are harder to keep. Positive wording is more motivating.
  • How:
    • Example: Instead of “I don’t eat sweets anymore” → “I eat more fresh fruit as a snack.”

5. Establish routines

  • Why: Behavior becomes habit through repetition, and routines make it easier to integrate new goals into everyday life.
  • How:
    • Link your resolution to existing habits.
    • Example: “After lunch I do a 10-minute yoga session.”

6. Measure progress

  • Why: Visible results strengthen motivation and help avoid setbacks.
  • How:
    • Record your progress in writing (diary, app or calendar).
    • Example: Write down weekly how often you achieved your goal.

7. Seek support

  • Why: Friends, family or communities can motivate, encourage and give advice when things get difficult.
  • How:
    • Tell others about your resolution or find a group with similar goals.
    • Example: Join a “Veganuary” group or cook with friends.

8. Plan for setbacks

  • Why: Nobody is perfect, and setbacks are part of the process. Being prepared for them will help you stay motivated in the long run.
  • How:
    • Plan in advance how you will deal with slip-ups.
    • Example: “If I miss my goal one week, I will start again the next week with twice the motivation.”

9. Build in rewards

  • Why: Rewards strengthen the positive connection with your resolution and make it more attractive in the long term.
  • How:
    • Reward yourself at milestones.
    • Example: “After a month without meat, I treat myself to a vegan meal at my favorite restaurant.”

10. Increase emotional motivation

  • Why: Resolutions are more sustainable when they are linked to positive feelings.
  • How:
    • Visualize the benefits of your goal.
    • Example: Imagine how you would feel if you were healthier, had more energy, or made a positive contribution to the environment.

11. Maintain flexibility

  • Why: Resolutions that are too rigid can be demotivating when circumstances change. Flexibility increases the chance of long-term success.
  • How:
    • Rethink your resolution regularly and adjust it if necessary.
    • Example: If exercising three times a week is too much, reduce it to twice.

12. Think long-term

  • Why: Many resolutions fail because they are short-term. Change takes time.
  • How:
    • Focus on sustainable changes instead of radical changes.
    • Example: “I am slowly incorporating more plant-based dishes into my everyday life,” instead of “From tomorrow on, I will only eat vegan.”

With clear, personal goals, small steps and good planning, you can make resolutions achievable and motivating. It's important not to put too much pressure on yourself - it's about progress, not perfection. Do you already have resolutions where you want to apply these principles?

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