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Our guide to anti-resolutions for the New Year

21/12/20232 min read

Woman walking on beach with a happy expression. Holding a blue water bottle.

Anti-resolutions challenge the expectations that a traditional resolution might bring. It’s not about “sticking to it” or “getting through it”, but instead about making small changes you can sustain in the long term.

New Year, you do you: Why anti-resolutions could help you succeed in 2024

“This year, I’ll join the gym...” For many, those words are as hand-in-hand with January as Auld Lang Syne.

But one Swedish study revealed that less than 50% of people stuck to their resolutions three months on.^1,2 Is it all pointless? Maybe New Year’s anti-resolutions are the key to your success...

Why New Year’s resolutions don’t (usually) work

Think of it like the “Sunday scaries” times 365. There's a whole year ahead of being your best self, while just last night you professed your love to the pizza guy.

Sometimes, resolutions are based on a perfect version of yourself. And nobody’s perfect! Instead, why not ditch the traditional resolution and take small steps to become happier and healthier from today?

What’s an anti-resolution?

Slip-ups are allowed; flexibility is allowed – but it’s not any less of a goal. Staying well shouldn’t be a chore!

So, why not now?

Instead of going into the New Year with pressure looming, you’ll begin it knowing you’re already a few weeks into smashing your goals.

One question remains: how exactly do you set a New Year’s anti-resolution?

1. Maximum three goals

Quality, not quantity: a total overhaul won’t work for most. Allow yourself to focus on a few things and don’t let others’ long lists sway you.

2. Focus on fun, not fitness

Not only does moving keep you fit, but it releases hormones that make you feel good.³ Exercising even once or twice a week can reduce your risk of heart attack and stroke.⁴

But it doesn’t have to mean forfeiting an hour of sleep for the gym every day. Anything that gets your blood pumping is exercise.

Or use the pockets of time you do have. Pace around during evening TV or get some stretches in while dinner cooks

3. Break down your goals

You can still work towards larger goals, but it might help to split them into more precise chunks.

Instead of overhauling your diet, you could try two more nutritious meals a week. Rather than simply “getting fit”, you could challenge yourself to a few lunchtime walks and work your way up.

Set small targets throughout the year. Use a notebook or app to track your progress, or keep a friend updated.

4. Pay yourself a compliment every day

You’re pretty great, and you deserve to hear it!

Think of anything: your appearance, your skills, your daily achievements, your personality, or simply your strength in showing yourself some love.

5. Make swaps, not sacrifices

If your resolution begins with “stop”, you might be giving yourself orders more than you’re setting goals. A Swedish study from 2020 found that people with approach-oriented goals (e.g., start doing...) were significantly more successful a year on than those who focused on avoidance.¹

Of course, quitting an unhealthy habit is a step to a happier and healthier you. But what are you doing to make the transition easier?

For example, cutting your alcohol intake could help you sleep better, save money, and lower your risk of long-term illness.^5,6,7 But it’s easier said than done. Could you:

Swap one night a week at first, then work your way up
Make every second drink a soft option
Switch pub nights for game nights, craft sessions, or sober karaoke (if you dare)
Put your weekly drink budget into a piggy bank or lockable savings account
Find a soft drink that feels like a treat. Why not create a signature mocktail? Or, if you like the fizz of beer, fruity and fermented kombucha might be for you.

Of course, these are more casual changes you can make. If cutting down your drinking feels too challenging, or if you or people close to you are concerned about your habits, please talk to your GP instead.

6. Ask yourself “why?”

If everyone around you is pledging to quit chocolate or train for a race, you might feel you should, too.

But it’s worth asking yourself why. Not only will this help you pick fewer, more important goals, but it’ll provide motivation when you need it most.

This might also help to clarify vague resolutions. For example:

“I want to go to the gym more.” Why?

“I want to feel strong.” Why?

“When I feel strong, I’m the best version of myself. I’m more relaxed and I feel more confident playing with my kids.” Great. So, how?

“I’ll join my friend for a workout once a week. I’ll go swimming on Fridays, too.”

If you don’t have a clear answer, ditch it.

7. Work smarter, not harder

We all want fewer resolutions, and we all want to be happier and healthier. Why not combine them?

Our gut is a mega multi-tasker; it contains 70% of our immune cells and 95% of our “happy hormones”.8,9 That means it affects more than our digestion! Looking after our gut may improve our:

Mood ⁹
Cognitive function ⁹
Sleep ⁹
The way we put on, lose, or maintain weight ¹⁰

Of course, so many factors can impact these. But why not make changes to improve your gut health and see what you notice?

Including sources of fibre, fermented foods, prebiotics and probiotics, and eating a variety of fruit and veg is the best way to help maintain a diverse gut microbiome (community of bacteria).

8. Be kind to yourself

A stumble can feel tough, but try not to let it feel like the end. You’re already doing better than you were last year!

Just like you occasionally need a day off work or social plans, take this time to recover and check in on yourself. Do you need to make any adjustments?

The final say

The time to make positive changes is now! You can still enjoy Christmas and New Year’s Eve... you’ll just be a little closer to a healthier and happier you.

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.