By elocal magazine
Every January, many of us unwittingly follow a familiar pattern. We enter the month convinced we will stick to our most hardcore resolutions, such as those concerning a specific diet or workout plan.
But by “Quitters Day” – the second Friday of January and the point at which most people have abandoned their New Year’s resolutions – our commitment to four workouts a week has dwindled to one at best, while the hardcore keto diet has incorporated bowls of pasta into the mix.
It is easily done, but begs the question: where are we going wrong, and which New Year’s resolutions are actually worth doing? We spoke to experts from the worlds of health, sleep, fitness and psychology to find out.
Do: Add a gut-healthy food to every meal
Don’t: Sign up to a fad diet
“People end up damaging their gut-metabolism connection by adopting over-restrictive and fad diets in the new year. This can result in weight regain and often weight overshoot. We see this in the clinic every year. People lose weight quickly, but by May, they’ve not only regained what they had lost, but added even more on top of their start weight because the disrupted gut-metabolism axis bites back.
“A better resolution is to pair every taste-bud treat with something that feeds your gut microbiome. To clarify, ‘taste-bud treats’ are foods that have been refined, meaning their natural fibre or nutrients have been stripped to some extent. Think white pasta, crisps or chocolate.
“They taste great, but your microbes don’t get much from them. So when you eat a ‘taste-bud treat’, add something for your microbiome too, such as fruit, vegetables or nuts. For example, a side of kale with your pasta, carrot sticks with your crisps, or a piece of fruit with your chocolate. Your gut microbes are little powerhouses, and if you look after them, they will look after you.”
Do: Wake at the same time every day and head outside
Don’t: Enforce a strict bedtime.
“One of the biggest mistakes that people make is fixating and obsessing over their sleep. Trying too hard to improve your sleep with a strict bedtime will cause you stress and is likely to do more harm than good. The unfortunate truth is that the more you try to sleep, the less likely it is to happen.
“While it’s natural to fixate on your evening routine and everything that leads up to your getting into bed, shift your focus to the morning. By waking up at the same time every day and carrying out activities that reinforce the wake phase of your circadian rhythm, you’ll soon find that the sleep phase arrives more naturally at night.
“Your circadian rhythm relies on regularity, so it is important to maintain a consistent routine. Set an alarm for the same time every morning, try to get outside within the first hour of waking, and, if you can, exercise in the first half of the day.”
Do: Learn a skill which plays to your strengths
Don’t: Learn a language.
“When people come to see me, they are often worried that their changing cognitive abilities could be early signs of dementia. At that stage, it is very difficult to say whether they have or haven’t got Alzheimer’s disease, but regardless of this, I always advise them to keep their brain active.
“It’s said that learning a new language is a brilliant way to keep your brain young, but that doesn’t mean it’s right for you – particularly if French lessons weren’t your comfort zone at school. Everyone has different skills. Some are born with a natural ability to learn languages, while others are more number-savvy. The important thing is to choose a new skill which challenges your brain but is also enjoyable. In other words, it plays to your strengths and won’t frustrate you.
“If you make the mistake of trying to start something which doesn’t tick these boxes, then you are more likely to become frustrated if you don’t master it straight away and give up. In extreme cases, frustration can even lead to depression, which we know is incredibly bad for the brain.
“Instead of forcing yourself to conjugate French verbs, choose something that will challenge your brain while coming a little naturally to you – from Sudoku to a new dance routine. You are far more likely still to be doing it come summer.”
Do: Start slowly and master the basics
Don’t: Adopt an intense fitness regimen
“The new year is a great time to start or reignite your fitness journey, but avoid the trap of raising your expectations too high. If you haven’t exercised for a while, aiming for five gym sessions a week and 10,000 steps a day may not be realistic or sustainable. By holding yourself to these standards, you risk failure and disappointment.
“Instead, set realistic expectations for yourself. Increasing your step count with a daily 20-minute brisk walk or adding one extra weekly workout to your current routine are great ways to start and you can gradually build this up over time.
“With cardio workouts and strength training, mastering the basics is key. If you have the funds for a personal trainer, that’s great. If not, there are hundreds of free fitness classes, tutorials and exercise demonstrations you can follow online. Always remember to warm up properly to reduce your risk of injury and boost overall performance.”
Do: Join a social club
Don’t: Resolve to make new friends.
“Loneliness is a major risk factor for our brains and bodies as we age. In fact, my research with colleagues shows that you are 26 per cent more likely to develop dementia if you are socially isolated.
“But trying to make new friends can be daunting – and difficult – especially as we age. A good way to meet new people is by finding and joining a club that you have a genuine interest in – whether that’s your local book club, chess club, knitting group or park run. That way, you already have a common interest with the people you meet, which makes it easier to speak to them and form friendships. Plus, you’re engaging in an activity that you enjoy, which provides an extra boost for your brain.”
Do: Add three positive daily habits
Don’t: Overhaul your whole life.
“January is a depressing month. The excitement of Christmas is over and the days are cold, dark and wet. We feel pressured to overhaul our lives at new year, but holding ourselves to high and unachievable standards in a month which is already difficult to navigate is a recipe for disaster. Always remember that you can turn your life around at any time of year – it doesn’t all have to happen in the first week of 2026.
“If you want to form lasting habits, focus on the everyday things that are having a negative impact on your life. Perhaps you start each morning with a large syrupy latte and a croissant, wake up too late and rush through your morning routine in a state of panic, or always eat your lunch at your desk.
“Single out the worst three habits and set a realistic and sustainable goal to manage each one. Commit to waking up 15 minutes earlier, swapping your morning croissant for boiled eggs, or taking a 10-minute walk on your lunch break. Gradually overhauling three bad habits instead of setting yourself 10 unrealistic resolutions means you are far more likely to stick with the improvements.”
Telegraph Media
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