HOW TO STICK TO YOUR GOALS

Addiction expert Chris Hill explains, “If you make the decision to give up something, you have to acknowledge that it will be tough at times. It will often be a habit that you got into because it gave you pleasure, so your mind is wired to crave it.

PLAN AHEAD

“The vast majority of people fail within the first two weeks of attempting to give up something, but if you can get over that hump your chances of success are hugely increased. Preparation is key. Write a letter to yourself, explaining why you want to give something up and think of all the reasons why you’d feel better without it in your life. Think about how you feel when, for example, you’ve had too much to drink and why you’d rather not have that in your life.

RESIST TEMPTATION

“Read that letter every morning and whenever you feel tempted. You need to rewire your mind and keep reminding yourself why you’ve chosen to abstain.

“If you want to diet then put a picture of yourself looking thin on the fridge. Lots of people think one of them looking large works as a deterrent.

“But actually feeling positive and energised by an image puts you in a better frame of mind to resist temptation. It reminds you about how good you’re going to look and feel. The carrot works better than the stick!

REMEMBER MOTIVES

“With alcohol it’s helpful to think of the very worst things that have happened to you while under the influence, from being sick in the gutter at 3am to being unable to look after your children because you’re hungover. Remind yourself why you don’t want to slip back into that routine.

REWARD YOURSELF

“Nicotine is one of the most addictive substances. I always advise clients to remember that it can kill you – nine out of ten people with lung cancer are smokers. The statistics speak for themselves. Half the battle is to get yourself out of the ‘denial’ frame of mind.

“I would advise people to make only one resolution and really focus on that. Give yourself little rewards, for example buying yourself a new item of clothing with the money you’ve saved by not drinking, smoking, or eating junk food for the first month. Chart your progress, write down what you’ve achieved, and how much better you feel – be proud of yourself.”