Michele O’connor

IT’S the first day of January. But instead of leaping out of bed, ready to face the new year, you’re lying under the duvet feeling exhausted, hungover and bloated after a month of festive merriment.

It’s a familiar scene up and down the country. So it’s no surprise two- thirds of us decide to make new year resolutions in a bid to change our ways.

However, research has shown almost 80% fail to stick to them – so how can we make changes last? 30-minute run on Tuesdays and Thursdays or drinking 1.5 litres of water daily for the next four weeks.

Psychologist Professor Richard Wiseman, from the University of Hertfordshire, carried out research into keeping resolutions. The study of 5,000 people found those with a “fatalistic attitude” were less likely to succeed.

The key, says Prof Wiseman, is persistence. He advises that if old habits creep back in, treat slips as a temporary setback rather than a reason to give up altogether.

“If you raid the biscuit tin, don’t think ‘that’s it’ and give up. Start again the next day.” or exercise sessions if you have a fitness goal, will help you stay on track. Prof Wiseman also suggests making a list of reasons why life will be better once your goals are achieved.

Support from friends and family can help you stick to your goals. And if they join in, even better. A report from fitness social network Strava revealed exercising with friends could increase your chances of being active by 22% while joining a sports club could make you 46% more likely to remain active.

It’s vital to be aware what encourages your bad habits. “It could be as simple as not having biscuits in the house so you’re not tempted, or understanding the stress triggers that make you reach for a cigarette,” says Prof Wiseman.

Instead, create new triggers that prompt new healthier habits. For instance, when the evening news starts, it’s time to set off for a 30-minute walk.