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As the New Year approaches, the familiar calls of “New Year, New You” echo everywhere, from social media feeds to everyday conversations. Many people see January as the perfect time to start fresh, whether that means cutting out unhealthy habits, starting a new diet, or taking up a fitness routine. Despite this enthusiasm, statistics show that most resolutions fade quickly, with many abandoned by mid-January.
Experts suggest that the key to success lies in careful planning and mindset adjustments. Dr Claire Kaye, a former GP and confidence coach, advises setting realistic and clear goals instead of broad statements like “lose weight” or “change career.” Such phrases often lack actionable guidance and add unnecessary pressure. Instead, she recommends reflecting on what aspects of life are energizing or draining, and formulating goals that focus on direction and experience rather than fixed outcomes. For instance, “lose weight” could be reframed as wanting to “feel more energised and comfortable in my body,” while “change career” might shift to exploring which work activities bring energy and meaning.
Another important tip comes from psychologist Kimberley Wilson, who warns against using absolute terms like “always” or “never” when crafting resolutions. This kind of rigid language fosters an all-or-nothing mentality, which can be discouraging when small lapses occur. Saying “I’ll always run on Wednesdays” or “I’ll never drink again” leaves no room for flexibility and often leads to feelings of failure after one misstep. Instead, Wilson encourages adopting a broader perspective and viewing setbacks as part of the larger journey. Dr Kaye echoes this, advising goals to be framed with flexible language such as “I want to experiment with” or “I’m learning what works for me when,” which promotes adaptability and resilience.
Acknowledging the possibility of relapse is also critical for maintaining motivation. Wilson points out that many people plan only for their best days but fail to have strategies for difficult moments, like late nights or stressful workdays. Accepting that occasional slips will happen helps maintain persistence, which is more important than perfection. Dr Kaye suggests responding to setbacks with curiosity rather than criticism and using each new day as an opportunity to reset the plan, rather than waiting for a fresh start at some later time.
Another practical approach to sustaining change is habit stacking, a method recommended by career coach Emma Jefferys. This technique involves pairing new behaviors with existing routines to make adoption easier. For example, she describes doing ten push-ups after brushing teeth or writing for ten minutes after pouring a glass of wine. By integrating new habits into familiar sequences and adjusting the environment—like keeping a book on the pillow as a reminder to read—people reduce reliance on motivation alone and create more consistent routines.
Finally, framing resolutions positively can increase their likelihood of success, especially with financial goals. Tom Francis, head of personal finance at Octopus Money, emphasizes setting clear and motivating objectives such as saving for a holiday or an emergency fund, which makes the process feel purposeful rather than restrictive. He also recommends focusing on just a couple of priorities to maintain sustainability, suggesting achievable targets like saving £100 a month rather than fixing an overwhelming total. Adjusting savings amounts during unexpected expenses, such as reducing contributions from £100 to £20, helps keep the saving habit intact, which is key to long-term progress.
In summary, experts agree that setting realistic, flexible, and positively framed goals, while planning for setbacks and leveraging existing habits, offers a more effective way to make New Year’s resolutions that endure beyond January
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