“New Year, New You” slogans are flooding the season. Social media is filled with ads for gyms and diet programs, while workplace conversations revolve around what people are giving up, starting, or determined to perfect in January. Yet, the reality is that most resolutions fade quickly—many are abandoned by mid-month. This year, however, could be different. We spoke to experts who shared practical advice on how to set—and stick to—your New Year’s goals.
1. Be realistic
Will 2026 be the year you “lose weight,” “switch careers,” or “move house”? According to Dr. Claire Kaye, former GP and confidence coach, these are not actionable goals but pressure-driven statements. She explains that resolutions often fail because they are vague, unrealistic, and overly broad.
Instead, she recommends reflecting on what currently works in your life, what drains you, and where you may be operating on autopilot. “When you understand what you want more of—not just what you want to escape—change becomes far more sustainable,” she notes.
Dr. Kaye advises framing goals around direction and experience rather than fixed outcomes. For example, rather than “lose weight,” you might say: “I want to feel more energised and comfortable in my body, and understand what helps me achieve that.” Similarly, instead of “change career,” you could reframe it as: “I want to explore what kind of work brings me energy and meaning, and take one small step toward that.”
2. Don’t use these two words
Psychologist Kimberley Wilson cautions against using rigid language such as “always” or “never” when setting goals, noting that it fosters an all-or-nothing mindset that is difficult to maintain. Commitments like “I’ll always run on Wednesdays” or “I’m never drinking again” often set people up for failure. Speaking on BBC’s What’s Up Doc podcast, she explained that this is especially common with diet and exercise, where a single lapse can make individuals feel the entire effort is pointless.
Wilson warns that such tunnel vision leads people to judge isolated choices rather than seeing them within a broader context. Dr. Claire Kaye adds that goals should be framed with flexibility, using phrases like “I want to experiment with,” “I want to create more space for,” or “I’m learning what works for me when.” This approach, she says, makes change more sustainable and less punishing.
3. Plan for relapse
After weeks of consistency, one missed run, a takeaway meal, or a late night can suddenly feel like the end of your progress. Psychologist Kimberley Wilson explains that many resolutions fail because “people make plans for their best selves.” When life gets busy—whether it’s a late night or a tough day at work—there’s often no backup plan to fall back on.
Wilson stresses that relapse should be seen as part of the journey, not as failure, reminding us that persistence matters more than perfection. Dr. Claire Kaye echoes this, noting that “the goal isn’t to be perfect, it’s to avoid turning one moment into a full abandonment of the plan.” If you slip up, the most constructive response is curiosity rather than self-criticism. And instead of waiting for the next week or month to restart, treat each day as a fresh opportunity to reset and move forward.
4. Stack your habits
Career coach Emma Jefferys suggests using a technique called “habit stacking” to make New Year’s resolutions more sustainable. This approach involves linking a new behaviour to an existing routine. For instance, “after brushing my teeth, I’ll do ten push-ups; after pouring a glass of wine, I’ll write for ten minutes; after putting the kids to bed, I’ll stretch,” she explains.
The idea is not to overload your schedule but to weave new habits into the rhythm of what you already do. Jefferys adds that success isn’t just about motivation—it’s also about shaping your environment. Simple adjustments can help reinforce your goals. “If you want to read more, place a book on your pillow so you have to move it before going to sleep,” she advises.
5. Make it positive
If your New Year’s resolution is to save more or manage your budget better, experts suggest it’s more effective when linked to something positive. Tom Francis, Head of Personal Finance at Octopus Money, explains that “having a clear and exciting goal—whether it’s a holiday or an emergency fund—makes saving feel purposeful rather than restrictive.”
He cautions against trying to change too much at once, noting that sustainable progress comes from focusing on just two or three priorities. For instance, while saving £1,200 for a dream holiday may seem daunting, breaking it down into £100 per month makes the target far more achievable. Francis also emphasises flexibility, advising that it’s fine to slow down if unexpected expenses arise. “Reducing monthly savings from £100 to £20 still means you’re moving forward—the key is keeping the habit alive,” he says.
Source: BBC
