Expert tips for sticking to your New Year’s Resolutions

Many of us start the New Year with the best intentions of making changes and building better habits. But as time goes on, willpower can wane and it can be harder to stick to new routines.

Dr Chloe Grimmett , Associate Professor of Behavioural Science in the School of Health Sciences, has explored the mechanisms that lead to behavioural changes including sustained physical activity and medicine adherence.

She shares her top tips to help you get back on track and achieve your goals.

Focus on the ‘why’ rather than the ‘should’

Explore why a goal matters to you, what it adds to your life or supports. This can strengthen motivation more than acting from a sense of ‘should’

A set back is information

When things don’t go to plan, getting curious about what got in the way can be helpful. Was it time, energy, enjoyment? From there, you can make adjustments or scale it back slightly to better fit your life.

The devil is in the detail

Turning a goal into a clear, specific plan (like an appointment with yourself) can make it feel more doable. Thinking about when, where and how we want to act can increase our ability to follow through – for example, if walking or running is the goal, which day and time feels most realistic?

Find the joy

Changes are more likely to last when they’re enjoyable. Experimenting with small tweaks – like music, variety, or connection with others, can help you discover what makes the goal feel more satisfying for you.

Be gentle

Change can be hard. Slip-ups are normal and all part of the process. When things don’t go to plan, responding with kindness (the same we’d offer a friend) can make it easier to keep going.