1 January. A new year, a fresh start. You might buy some new trainers, download an app and resolve: this year, I’m going to do things differently. Exercise more, eat more mindfully, sleep better. Sound familiar? Chances are this isn’t the first time you’ve found yourself nodding in agreement.
Sticking to New Year’s resolutions turns out to be harder than you might think. Not because you’re lazy or lack discipline, but because we often make the same mistakes. Below, you’ll find out why resolutions so often fall by the wayside and get five practical tips to help you stick to them this year – not just in January, but all year round.
Why do people often fail to stick to their New Year’s resolutions?
Most resolutions fail not because of a lack of motivation, but because of a lack of planning. We try to do too much at once, too quickly and without concrete steps, which means old habits take over again after a few weeks.
A new year feels motivating, like a blank page. Yet the figures show the same thing every year: a large proportion of people don’t stick to their resolutions for longer than six to eight weeks. At the start, there’s usually plenty of motivation. The problem lies in the approach. As soon as life gets in the way (work pressure, social commitments, a bad night’s sleep), old patterns win out over good intentions.
What is the biggest pitfall when it comes to New Year’s resolutions?
The biggest pitfall is a vague goal that you try to achieve through sheer willpower alone. ‘Living more healthily’ or ‘doing more exercise’ sounds good, but says nothing about what you’re actually doing today, and willpower runs out as soon as things get busy.
Without a concrete plan, you have to make the same decision all over again every day, and that’s precisely where it goes wrong. On top of that, we underestimate the power of habits. Discipline is finite; habits almost always win out. Anyone who wants to overhaul their diet, exercise, sleep and work-life balance all at once is simply asking too much of themselves. One off-day then feels like a failure, when in fact it’s a normal part of change.
How can you actually stick to your New Year’s resolutions this year?
In a nutshell: make your goal specific, focus on the process rather than perfection, build habits, don’t change everything at once, and accept that setbacks are part of the process. Here are five tips to help you do just that.
Tip 1: Make your resolution specific and achievable
Not “I want to get fitter”, but “I’ll exercise for 45 minutes twice a week”. The more specific your goal, the easier it is to take action. You’ll know when you’re on the right track, and that sense of progress is motivating.
Tip 2: Set a long-term goal, but focus on the process
Decide where you want to be in three or six months’ time, and then focus on what you’re doing this week. Sticking with it isn’t about perfection, but about repetition: exercising today, making a conscious choice today.
Tip 3: Build habits rather than relying on discipline
Discipline helps you get started, but it’s not a long-term strategy. What does work is automating your behaviour. Train at set times, lay out your sports kit and make the choice you want to make as easy as possible. The less mental effort something takes, the more likely you are to stick with it.
Tip 4: Don’t change everything at once
“New year, new you” sounds good, but often backfires. Choose one or two key areas to focus on – for example, establish a regular exercise routine first and tackle your diet later. Small successes build confidence, and confidence is the foundation for consistency.
Tip 5: Accept that setbacks are part of the process
Sticking with it always involves ups and downs. You’ll have weeks when everything goes smoothly and weeks when things aren’t going so well. That’s all part of it. Slipping up isn’t a failure; giving up is. Every fresh start is progress.
Is consistency more important than motivation?
Yes. Motivation comes and goes, but consistency remains. It’s not the perfect weeks that make the difference, but the average weeks. Two training sessions a week, month after month, will always beat a brief spike in motivation in January. What’s more, many people wait for the perfect moment – when they have more time and less stress. That moment rarely comes. Getting started is messy and awkward, and that’s exactly how it should be: a walk counts, one training session counts, one conscious choice counts.
How do nutrition and exercise fit into a routine you can stick to?
Exercise is the habit you build; nutrition is the building block around it. Anyone who trains regularly benefits from getting enough protein. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. It’s not about a strict diet, but about a few consistent choices you make without a second thought.
That’s exactly where tip 3 comes in: make the choice easy. For many people, a protein shake is a simple, regular way to get enough protein after a workout, without having to think about what you’re eating every single day. Want to know how much you need? Then read up on how much protein you need each day.
Are you looking for a protein powder that fits into a routine you can stick to, without unnecessary additives? In our protein range, you’ll find whey and plant-based options with a short, transparent list of ingredients, so you know exactly what you’re consuming.
Frequently asked questions
How long does it take for a new habit to become second nature?
That varies from person to person and from habit to habit, ranging from a few weeks to several months. The key is repetition: the more often you perform the same behaviour at a set time, the less willpower it takes. So focus on consistency, not speed.
What should I do after a slip-up?
See a slip-up as a normal part of change, not as proof that you’re failing. Get back on track as soon as possible with one small step, such as one workout or one walk. Every fresh start counts as progress.
Do I have to start in January?
No. January is a handy starting point because lots of people start at the same time, but every week, month or day is a new opportunity to make a different choice. Waiting for the perfect moment often costs more than just starting small straight away.
Do I need protein powder to stick to my resolutions?
No, protein powder isn’t essential. You can also get your protein from a normal diet. Protein powder is particularly handy because it’s a reliable, easy option if you train regularly. Protein contributes to the maintenance of muscle mass. Think of it as a tool within your routine – nothing more.
