Every New Year millions of us start with good intentions: this will be the year we lose weight, get fit, eat better or finally start that exercise habit we’ve been talking about since last January. Yet most of these good intentions fade fast. Research suggests that only about 9% of people stick to all of their resolutions by the end of the year and many have given up in January.
So why are we so bad at sticking to these resolutions? One reason is that they can be a bit vague, like “exercise more” or “lose weight”. Another reason is that our environment and psychology are stacked against us. Behavioural science shows that many aspects of modern life are designed to make unhealthy behaviours easy: scrolling endlessly on apps, impulse buying online, or choosing calorie-dense convenience food.
These things require little effort and tap into automatic habits our brains have formed over years.
The good news is that with some subtle changes we can be more successful. Here’s how:
Make it specific and achievable
“Lose weight” or “get fit” are too broad. Instead, choose something specific like “lose 1kg a month” or “walk briskly for 20 minutes three times a week”. Research shows that clear, measurable goals are far more likely to stick than vague intentions.
Break it down into daily habits
Change happens through repetition. Rather than focus on the outcome, focus on the behaviour. If you want to eat better, decide what actions you will take today that align with that goal. This might be shopping online so you are not tempted by unhealthy food when you are in the supermarket.
Alter your environment
Make the good choice easy and the bad choice harder. For example, delete distracting apps, put healthy food at eye level, and schedule activity into your diary like any other appointment. Even small “friction points” can help you pause and choose differently.
Be kind to yourself
Progress isn’t linear, we all stray from time to time.What matters is getting back on track without beating yourself up. Being compassionate with yourself increases long-term success.
Be accountable
Getting a personal trainer can help – having someone help you manage your progress and to be accountable to can make a huge difference.
So, rethink what resolutions you are setting, adjust them using the tips above, and make 2026 your best year!
Caveat, I will not be able to help you with learning a new language, just health and fitness!