Revealed: Australia’s most popular New Year resolutions and how to stick to them

There are simple things you can do to ensure your stay on course for 2022 goals. A psychologist and dietitian share their top tips.

Almost half of Australians who set New Year’s resolutions do not make it past the six-month mark, with 29 per cent giving in before the end of January.

But experts say goal setting is still a great practice, and there are some simple ways to improve your chances of sticking to resolutions long term.

WHY DO WE FAIL?

Almost two in five Aussies who set resolutions (38 per cent) say they just get too busy to stick to them, according to new research from insurance company HCF.

When it comes to weight loss, people report finding it hard not to eat more when they feel emotionally high or low (36 per cent) and not to cave in at night when snack food cravings kick in (35 per cent).

Trent Watson, chief executive of Ethos Health and consultant dietitian for health program Healthy Weight For Life, says people should not beat themselves up if they fall short on a resolution.

“There is a lot of criticism for people’s lack of success with resolutions, but there is data to suggest that people who set goals around the New Year are 10 times more likely to realise those goals than someone who doesn’t set a resolution at all,” he says.

Dietitian Trent Watson says people who break their resolutions don’t have to give up altogether. Picture: Supplied

For people who deviate, he says the key is to reflect on the barriers then have another go.

“Have some self compassion and know there are going to be days you won’t be able to follow your resolution,” Watson says.

“Accept that happens then jump straight back on the horse.”

WHY DO WE KEEP SETTING THEM?

PSYCH2U psychologist Jeremy Cowden says many people continue to set resolutions even if they didn’t stick to their last one, because a fresh year brings optimism.

“At the start of the year, we believe we can do good stuff, but often we just don’t make resolutions that are easy to follow, which is why we fall back,” he says.

“We have that little bit (of success) where it kind of works and we do better than last year so we convince ourselves we almost did it before … so that partial success (is encouraging).”

HOW CAN WE STICK TO THEM?

1. SET SMALL GOALS

“People talk about ‘go big or go home’ but if that’s the choice, you will probably go home at some point,” Cowden says.

“Doing something small and achievable helps us feel we can achieve a bit more, so we do more small achievable things that add up to something big.”

2. TELL SOMEONE

This provides a sense of accountability.

But it is better to tell a select group rather than everyone on Facebook, Cowden says.

“Social media adds a lot of pressure and some people get anxiety or are given a hard time,” he says. “It could also be good to tell someone who is doing something related.

“For example, if you want to do more at the gym, tell someone you go to the gym with so they might say, ‘I didn’t see you last Wednesday’.

“Or if it’s about money and you share finances with someone, tell them.”

If you share finances with someone, tell them your money goals. Picture: iStock

3. FOCUS ON THE BEHAVIOUR

Cowden says this is better than focusing on the outcome alone.

“If you say ‘I want to lose 10kg’ and you lose 9kg, you feel like you failed, whereas if you say ‘I am going to cut back my calories’ then if you do it, it’s done,” he says.

“You are doing the things you set out to do.”

4. BE SPECIFIC

Watson says all goals should have a number and date attached.

“For best results, your goal needs to be measurable,” he says.

“A smart goal would be ‘I want to save $50 a month’ as opposed to ‘I want to save more money’.”

5. SET POSITIVE TRIGGERS

Watson gives the example of a client who would pull into his garage after work and the first thing he saw was his beer fridge.

It became a daily habit to crack a beer then talk to his wife.

“His wife began putting his walking shoes in front of the fridge,” he says.

“They made a routine to go for a walk when they got home before opening the fridge and now he has two less beers every day … and he has a walk as well.”

6. MAKE SPACE FOR GOALS

One of the biggest mistakes people make is to set a resolution but not make room to execute it, according to Watson.

“You might want to do more exercise, so what are you going to give up to find the time to do more exercise?” he says.

“It’s about prioritising.”

Nicole Grant lost 28kg taking part in the Healthy Weight for Life program. Picture: Sue Graham

Gosford’s Nicole Grant, 50, had tried setting New Years Resolutions to lose weight in the past but it was a September 2020 decision to join the Healthy Weight For Life program – which is free for eligible HCF members – that did the trick.

She had a history of arthritis and had to take 21 months off work.

“I approached this not as a diet but as a lifestyle change, and 28kg later I’ve never felt better,” she says.

“I went from basically being housebound with a walking stick, to being able to walk for hours. I can live a much better quality of life now.”

Nicole Grant before her weight loss. Picture: Supplied

MOST POPULAR 2022 RESOLUTIONS

1. Do more physical activity or exercise (54 per cent)

2. Eat more healthily / improve nutrition (47 per cent)

3. Stress less (36 per cent)

4. Make more money / chase financial freedom (36 per cent)

5. Get more sleep (35 per cent)

6. To say ‘yes’ to new adventures and experiences (33 per cent)

7. Improve connections with loved ones (27 per cent)

8. Reduce screen time (22 per cent)

9. Change relationship with alcohol (12 per cent)

SOURCE: HCF Australia.

Originally published as Revealed: Australia’s most popular New Year resolutions and how to stick to them