The 12 simple ways to break bad habits and make your New Year’s resolutions last all year

IT’S a tale as old as time. Despite our best intentions to get our health back on track in the New Year, we reach for the biscuits and skip the spin class.

Sound familiar? You’re not alone.

A study by OnePoll found only 21 per cent of us keep a resolution — such as going to bed earlier or hitting 10,000 steps a day — for a month.

Whether it’s battling to get the kids to bed or an important deal at work falling through, leaning on gratifying habits such as a glass of wine or family-sized chocolate bar is a common culprit in derailing our goals.

Ruth Kudzi, accredited coach and author of How to Feel Better, tells Sun on Sunday Health: “Both good and bad habits shape large proportions of our everyday lives.

“It’s really normal for people to turn to unhelpful habits when they’re stressed or things go wrong as a way to seek comfort and avoid difficult emotions.

“This can include emotional eating, excessive screen time, or increased alcohol consumption.”

But it’s not our fault. Our brains are hard-wired to seek out the feel-good hormone, dopamine, Ruth says — and when you have a bad day, that drive becomes stronger.

“It’s easy to seek a quick boost — chocolate after an argument, scrolling on social media when you’re overwhelmed at work, or a pint after a hectic day with the kids,” she says.

“But the more you link habits to a feeling or situation, the more it gets embedded in your brain, and then feels automatic.”

Nina Stephenson-Camps, a mindset coach at Thrive Always, adds: “Many of us aren’t emotionally educated to process our feelings so we anaesthetise them with bad habits, which leads to a cycle of shame and guilt.

“But if you don’t understand your subconscious narrative, you won’t achieve your goals.”

Thankfully, swapping bad habits for more helpful alternatives is well within your grasp.

“It’s a slow process, but you can make positive changes that last the whole of 2025,” Nina says.

Here’s how not to give up . . . 

1. BABY STEPS

IN the same way you wouldn’t sign up for an ultra marathon when you can barely run for the bus, experts suggest breaking down your goals into manageable steps.

Christine Schneider, clinical psychologist and therapist at Cambridge Therapy Centre, says: “If you want to exercise more, start with a five-minute walk on your lunch break instead of immediately committing to an hour-long workout. Small successes will build momentum.”

2. HABIT STACK

YOU are far more likely to stick to something if you attach it to something you do already.

“This is known as habit stacking,” Christine says.

“For example, if you want to start meditating, do it straight after brushing your teeth. By pairing the new behaviour with an ingrained one, you create a powerful cue.”

3. TREAT YOURSELF

YOU can also reinforce good habits by rewarding yourself.

“Tell yourself you can only listen to your favourite podcast while exercising,” Christine says.

“Over time, the behaviour becomes intrinsically rewarding.”

4. DROP ANCHOR

CHRSTINE also recommends a shift in self-perception.

“Rather than saying, ‘I’m trying to exercise’, reframe it as, ‘I’m someone who prioritises health,’” she says.

“This subtle change reinforces your commitment to the behaviour. In cognitive behavioural therapy, we call these reminders ‘anchors’.

“For example, placing a water bottle directly on your desk can prompt you to stay hyd-rated throughout the day, thus anchoring this goal in your mind.”

5. INCREASE FRICTION

YOU can also simply make the bad habit harder to do, Ruth says.

“If you’re trying to go on social media less, delete the apps or put your phone in a different room when you would scroll,” she adds.

Or to lower your biscuit intake, keep them in a very high cupboard, out of sight and thus, out of reach.

6. LINK UP

BUT if you’re really struggling, try replacing the unhelpful habit with something that is more positive.

Ruth says: “After being in traffic and feeling frustrated, make your favourite hot drink instead of grabbing a doughnut, for example.

“Or when you feel stressed at work, go for a walk rather than scrolling TikTok.

“Slowly, your brain will make new associations.”

7. LOOK INTO THE FUTURE

FIND a quiet moment, close your eyes and visualise yourself completing your goals, and everything you need to do to achieve them.

Imagine the steps you have to take to get there.

It could be crossing the finishing line of your local parkrun or feeling good in a dress next Christmas.

“You only need to do this for seven to nine minutes a day to create neurological pathways,” Nina says.

8. DON’T MAKE EXCUSES

DO you often tell yourself, “I can’t be bothered to go to the gym” or “I’m too tired to read”? “These are excuses,” Nina says.

“Is it because you do not value yourself enough? If so, ask yourself why?

“If a child came up to you with the same challenges, what would you say? Then take the advice, and apply it to yourself.”

9. SOUND THE ALARM

SET an alarm on your phone for two-hour intervals.

“Each time it goes off, ask yourself how you’re doing,” Nina says.

“Poor decisions are often based on past or future perceptions, not facts, whereas monitoring your feelings anchors you in the present moment.”

10. PLAN AHEAD

REMEMBER that slip-ups are normal, but it pays to be prepared.

“Practise self-compassion and have a recovery plan,” Ruth says.

“We often get stuck in all-or-nothing thinking which means if we go back to unhelpful habits, they stick.”

11. CLUB TOGETHER

FIND a pal with similar goals or get your partner involved.

“Accountability works,” Ruth says.

“If you share with someone that you are wanting to change your behaviour and check in with them, it can help you to stay the course.

“Even better, you can get them to do it with you, creating joint responsibility.”

12. PRACTISE GRATITUDE

AND finally, a great way to change bad habits is to consider why you do them in the first place.

A gratitude journal is the perfect place to start.

“At the end of each day, write down three things you’re grateful for,” Nina says.

“It’s known to reduce stress, strengthen self-worth and improve coping mechanisms — all things that can trigger a bad habit.”