How to beat quitter’s day

Research shows this Wednesday is when people are most likely to give up their New Year’s resolutions. Hannah Britt asks the experts how to give your healthy habits a kick-start

DID you make any New Year’s resolutions? If so, how are they going?

Don’t worry if your goals haven’t quite made it off the starting blocks.

More than 80 per cent of our resolutions fail year on year. And this Wednesday – January 19 – has been dubbed “quitter’s day”, as it’s the date people are most likely to give up, according to research.

“Too often, we perceive change as difficult and resist the idea of it. We’re full of motivation and energy initially but, after a while, old patterns creep back in,” says Dr Robin Hart, psychologist and co-founder of anxiety app Companion.

“However, the reality is we manage change every day. If we make small changes and check in with ourselves at regular intervals, making and keeping New Year’s resolutions is simpler than we think.”

Here the experts reveal how to kick-start your healthy habits.

You want to… DO MORE EXERCISE

The idea of getting fit can be daunting. So start small, advises Stacey Torman, fitness instructor at Boom Cycle.

“Think ‘just one’,” she says. “Find one type of workout you enjoy and do it once a week – even once a fortnight.”

Doing this will see you achieving your goal to do more exercise, and kickstart a healthy habit.

Kill two birds with one stone and make your workout a social activity too. “This stops it being an obligation you have to do and turns it into something you want to do,” she adds.

You want to… LOSE WEIGHT

When starting a new diet, it can be tempting to forbid all treats.

But don’t, says David Wiener, training specialist at Freeletics ( freeletics. com), as depriving yourself will only make you want them more.

“Make healthy swaps,” he says. “Switch from crisps to seaweed thins, which contain potassium and are lower in calories. Swap mayonnaise for tzatziki. Yogurt is lower in fat and offers the same sort of consistency.

“Switch milk chocolate for high-quality dark,” says David.

You want to… SAVE MONEY

“Think SMART,” says Helen Forward, money expert at saving app Chip. “When setting your financial goal, make it specific, measurable, attainable, and time-bound – this is a great way to make a goal feel achievable.” You can do this in two ways. “Either work backwards from your big goal and figure out what you need to save each month, or go forwards and see where your individual micro goals will take you.”

You want to… BOOST YOUR CAREER

It’s never too late to venture into a new career, says therapist Eloise Skinner (eloiseskinner.com).

“First, get clear on your own motivation: why do you want to achieve this particular ambition?” she says. “This is the fuel behind everything you do. Remind yourself of it frequently.”

Next, set out your practical targets, breaking them down until they’re manageable.

“If your eventual goal is to switch industries, work out exactly what qualifications you need to do it and how you’ll retrain,” says Eloise. “From there, hold yourself accountable.”

Check in once a month on the same day and see how you’re getting on.

You want to… DECORATE YOUR HOME

Begin with small changes, says coach and psychologist Susie Pearl (susiepearl.com).

“This could be decluttering a room, some new colour on a wall, or some beautiful new cushion covers,” she says.

For bigger projects, stay motivated by making a vision board.

“Keep it handy so you can see what it will look like when you’ve done the work,” says Susie. Finally, why not put a date in the diary to show off your new space?

“There is nothing like a deadline and an event to keep the work on track,” Susie adds.

You want to… TAKE UP A NEW HOBBY

Challenge the perception that you need to do it right first time, says psychologist Dr Audrey Tang, (draudreyt.com)

“When it comes to progress, appreciate where you are today, and don’t let fear of not being very good put you off,” she says.

“Many hobbies require some element of ‘show and tell’, but just know that nobody else is judging. And if you’re worried, perhaps choose a class that no one you know attends. Start small first, but all you need to be is better than you were the day before, and the skills will soon develop,” Dr Tang adds.

You want to… REDUCE SOCIAL MEDIA

Social media is like a drug. We’re so addicted to scrolling – often mindlessly.

“Put a time limit on your phone – this will help you realise how long you spend each day on social media apps,” says coach Katie Godfrey (kgbusinessmentor.com).

“See how they make you feel, do they make you feel low? Are you comparing yourself to others? Unfollow the accounts that make you feel like this.”

You want to… CUT BACK ON BOOZE

Look to your future, advises Michaela Weaver of thealcoholcoach.com.

“To maintain motivation, have a clear vision of what it will be like when you’ve achieved your goal of not drinking as much alcohol,” she says.

“Where are you? Who are you with? What do you see, hear, feel when you are there? Remind yourself of it daily. Step into that future and feel it all around you. This is you living the change that you want.”

You want to… STOP SMOKING

Be strong and stop today, says behavioural psychologist Jo Hemmings. “Don’t put it off. Research has shown that smokers who try to gradually reduce the number of cigarettes they smoke are less likely to be successful in quitting smoking than those who do it abruptly,” she says. “Committing to a day – today for example – to quit and sticking with it, will help your brain unlearn the pattern of addiction much more effectively than having a sneaky one when temptation gets to you.” Get rid of all cigarettes, lighters, ashtrays, and other smoking paraphernalia on the day that you choose to give up.