By Gayle Scroggs, PhD, PCC, Editor

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By late January, the shine has usually worn off most New Year’s resolutions. “This is the year I’ll finish my dissertation” may still be true in intention, but willpower alone has likely proven less durable than expected.

 

That doesn’t signal a lack of commitment or ability. It signals a mismatch between the task at hand and the tools we tend to rely on.

 

Research and lived experience show that resolutions, while motivating at first, rarely generate the kind of meaningful, sustained progress doctoral students require. They place enormous pressure on motivation and self-control, both of which fluctuate under the demands of real life.

When that pressure inevitably gives way, many students interpret the stall as personal failure rather than a predictable outcome of an unsupportive structure.

 

If willpower were enough, wouldn’t this feel easier by now?

 

Instead of doubling down on resolve, a different approach may be more effective. Cultivating personal rituals—small, repeatable practices that support steady return rather than perfect consistency—can offer a more sustainable and compassionate route to dissertation completion.

 

Resolutions: Why They Rarely Work

 

As bold declarations focused on outcomes, resolutions are notoriously vulnerable to abandonment. A 2020 published study indicated that although more than half of people set New Year’s resolutions, by year’s end only about 10% report following through on them.

 

Such premature disappointment is practically guaranteed when you expect overnight behavioral transformations with zero practical strategies.  The rigid focus on product rather than process breeds failure, even for those with the strongest intentions.

 

For doctoral candidates, these challenges are magnified. As a long-haul endeavor, the dissertation demands steady engagement and adaptability over time. When resolutions falter—whether “I’ll write every day!” or “I’ll stop procrastinating!”—they can trigger feelings of guilt, shame, and frustration, all of which erode motivation and momentum.

 

Rituals: The Positive Psychology Perspective

 

Positive psychology, the science of understanding what helps people flourish, points to the transformative power of ritual. Unlike resolutions, rituals are small, intentional practices that become part of daily life. Rather than fixating on what you achieve, they nurture who you become—building the routines, mindsets, and environments that help you operate at your best.

 

Rituals provide stability and meaning. They offer structure and foster a sense of belonging to your work. Crucially, rituals do not depend on external accomplishments for validation.

 

Furthermore, Barbara Fredrickson’s broaden-and-build theory suggests that positive emotions generated by repeated rituals (like a morning walk, a gratitude journal before writing, or savoring a “start the day” cup of tea) enhance creativity, resilience, and problem-solving capacity—all vital to dissertation progress.

 

Let me offer a personal illustration. In September, I began a Monday morning ritual: I would head to my local coffee roaster, taking only my laptop and a few dollars. The barista would fix me a single cappuccino, and I’d settle in to write—two hours, no interruptions.

 

Week by week, this simple practice became a touchstone. After three months, my old expat blog posts had grown into a 122-page Argentine memoir. The shift wasn’t abrupt, nor did it depend on an ambitious resolution. It was the quiet, cumulative power of ritual that moved me forward.

 

The Science Behind Rituals and Sustainable Change

 

What makes rituals so effective? Most of all, they anchor you in the present.  They also provide a sense of control while creating cues that prompt the desired behaviors. Studies show that embedding structured rituals into your daily routine can significantly boost motivation, performance, and attention—key factors for long-term success in dissertation writing.

 

Unlike resolutions, whose rigidity can provoke harsh judgment, rituals allow space for imperfection and growth, encouraging you to value progress and learning over flawless execution. If you find yourself skipping a ritual now and then, don’t judge yourself harshly—simply return to your practice the next day.

 

“Ritual is the way we remember what matters.” — Christina Baldwin

 

Designing Your Personal Dissertation Ritual

 

If you’re ready to try a different approach this year, consider letting go of the pressure to set resolutions and build a ritual that suits your values and needs. Here are research-backed steps to guide you:
 

1. Identify a Micro-Behavior: Choose a small action that marks the beginning of your dissertation session—a five-minute meditation, donning a favorite sweater, or lighting a candle at your desk. Consistency matters far more than complexity.

2. Connect with Meaning: Root your ritual in personal purpose. Take a moment before you write to reflect on why this work is important to you. This practice can reignite your intrinsic motivation, whose power has been repeatedly demonstrated by research in self-determination theory.

3. Celebrate Progress: Conclude each session with a positive ritual—jotting down what went well, sharing a small win with an accountability partner, or simply recognizing a moment of pride. These actions reinforce positive behaviors and make it easier to return tomorrow.

 

Rituals can mark beginnings, endings, and moments of reflection. For example, some writers begin each session with three deliberate breaths and a clear intention for the next hour. Others keep a simple “done” journal to record completed tasks, no matter how small.

 

Many find it helpful to end each session by writing a brief “tomorrow note,” naming exactly where to begin next time. Still others build in a weekly reflection walk to notice progress, surface ideas, and think away from the screen.

 

“You don’t rise to the level of your goals. You fall to the level of your systems.” — James Clear

 

Structure and Self-Compassion—Effective Tools for 2026

 

As you greet this new year, remember:  finishing your dissertation is not about sudden transformation or superhuman endurance. It’s about nurturing consistent, meaningful rituals that sustain your engagement, build resilience, and keep you connected to your purpose. Research is unequivocal—rituals are more than habits; they’re a compassionate framework for growth and achievement.

 

This year, relinquish the pressure to “resolve.” Instead, create a ritual that supports and celebrates your journey. You may find the progress—both personal and professional—surpasses your expectations.

 

Consistency is built over time, and occasional lapses are a normal part of the process. Instead of focusing on missed moments, celebrate each time you recommit, knowing that your rituals are always there to support you.

 

If you’d like to share your dissertation ritual or draw inspiration from fellow ABDs, reply to this newsletter. Here’s to a year of steady, meaningful progress—cultivated one mindful ritual at a time.

 

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Recommended Resource

 

Air & Light & Time & Space by Helen Sword.  A thoughtful, research-informed exploration of how academic writers build sustainable practices through attention to environment, rhythm, and ritual—rather than relying on willpower alone.

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