Forget January: Why It’s the Wrong Time for Resolutions and How to Succeed When the Time is Right
In my previous article, I briefly discussed the reasons why New Year’s resolutions fail and why January is the worst time of the year to set new intentions (especially if you are in the Northern Hemisphere).
The New Year brings a flurry of resolutions, but let’s face it: by February, most are abandoned. Worse, January is “Quitter’s day.”
Instead of succumbing to the January resolution trap, why not focus on building meaningful habits that stick — no matter the time of year?
If you are looking for a specific deadline to set your intention, continue reading for the best time of the year.
Whether you’re looking to eat healthier, lose weight, run your first marathon, or simply find more balance, the timing of your resolutions is key. This guide explores why January may not be ideal, the psychology behind successful goal-setting, and 20 science-backed habits you can start anytime in 2024.
Why Most Resolutions Fail
Despite 50% of the population making New Year’s resolutions, our failure rate is around 80%, not because we lack willpower. Instead, several psychological factors set us up for disappointment:
False Hope Syndrome
We overestimate how easy it is to change, setting overly ambitious goals that feel unattainable. We should learn with time, but it seems we repeat the same process every year, never quite improving, but rather disheartened and somewhat depressed.Plus, our intentions are fuelled by lack rather than love. We tell ourselves we are less than… when the world is best placed to do that. Instead, we should be our best supporters and love ourselves no matter what.
The process could not be easier once we understand that change comes because we are open to it — and want change.
Perhaps the question is: “Do you need what you want?” and “Do you want what you need?”
Cultural Procrastination
Setting resolutions for an arbitrary future date (like January 1st) delays action and often disconnects us from the present. Plus, it is the worst date on the calendar to start anew.External Motivators
Goals driven by external pressure — like impressing others or avoiding judgment — lack the personal meaning needed to sustain them. Plus, New Year’s resolutions should be for you, your growth, your happiness and nothing else.
Instead, focus on your motivation and your end goal.
When you truly desire change for yourself, it’s easier to stay committed.
Are You Ready to Change? A Simple Framework for Success
I would like to introduce you to the Transtheoretical Model of Behaviour Change (TTM). This evidence-based approach can help you assess your readiness and set realistic, actionable goals. Here’s how it works:
Precontemplation: You’re not ready to change, for example, losing weight.
Example: “I don’t like vegetables. I won’t eat them.”Contemplation: You’re considering change.
Example: “I should eat more vegetables, but I haven’t started yet.”Preparation: You’re making a plan.
Example: “I’ve signed up for a meal kit to try new recipes next week.”Action: You’ve started building the habit.
Example: “I’ve been adding vegetables to lunch daily this week.”Maintenance: Your new habit feels natural.
Example: “I enjoy eating various vegetables every day now.”
Don’t rush the process. It’s okay to progress through stages at your own pace — or even revert to an earlier stage temporarily. Small, steady changes are more sustainable than dramatic overhauls.
Four Proven Strategies to Make Habits Stick
Stack Your Habits
Link a new habit to an existing one. For instance, add a five-minute stretch routine after brushing your teeth in the morning.Set S.M.A.R.T. Goals
Your goals should be:Specific (e.g., “I’ll walk for 20 minutes after dinner, three times a week.”)
Measurable (Track your progress.)
Achievable (Start small and build momentum.)
Realistic (Avoid setting yourself up for failure.)
Time-bound (Give yourself deadlines.)
Start Small
Instead of vowing to run a marathon, aim for a manageable goal, like jogging for 15 minutes twice a week. Gradual progress builds confidence and endurance.Eliminate Obstacles
Identify what might derail you and create solutions. For example, prep healthy snacks to avoid relying on fast food.
25 Science-Backed Habits to Start Anytime
Here are practical habits to inspire your goals in 2025:
Say “no” confidently to avoid overcommitment.
Prioritise sleep. Aim for a minimum of 7 hours of sleep every night, going to bed and waking up at the same time every day, even on weekends.
Stop multitasking to improve focus and efficiency.
Practice gratitude daily for a positive mindset.
Support digestion with fibre-rich meals and digestive enzymes.
Limit screen time before bed for better sleep quality.
Move daily — even a 10-minute walk counts.
Spend time in nature for mental clarity and physical health.
Give back through volunteering to boost your sense of purpose.
Challenge your brain with puzzles or learning a new skill.
Explore mindfulness with meditation or deep breathing.
Eat the rainbow by incorporating colourful fruits and vegetables.
Breathe deeply to manage stress.
Try intermittent fasting for metabolic health.
Stay regular with high-fibre foods like kiwis.
Maintain a healthy weight with balanced, portion-controlled meals.
Strengthen your body with resistance training and functional exercises.
Laugh more often—it’s great for your mood and immunity.
Cook at home to take control of your nutrition.
Celebrate small wins to stay motivated.
Hydrate like a pro. Start your day with a glass of water with electrolytes to rehydrate after sleep and naturally wake you up. Aim for at least 2 litres daily to keep your energy up and your body functioning optimally.
Limit (or avoid) ultra-processed foods. Swap pre-packaged meals and snacks for whole foods whenever possible. Your gut and overall health will thank you.
Practice mindful eating. Slow down at meals, chew thoroughly, and savour every bite. This can improve digestion, help with portion control, increase meal satisfaction, and keep your energy stable long after meals.
Stretch daily, whether it’s a quick stretch in the morning or a full yoga session. This will keep your muscles flexible, reduce tension, and improve posture. The best times are before bed or when you get up in the morning, and anytime after long periods of sitting.
Declutter your space
A tidy environment can reduce stress, improve focus, and increase creativity. Start small — organise your desk or clean one drawer at a time.
Forget January—Start When You’re Ready
Rather than setting resolutions tied to the calendar, focus on what truly matters to you. Begin when you feel ready and align your goals with your lifestyle. By following these science-backed strategies, you’ll cultivate lasting habits — bringing you closer to the healthiest, happiest version of yourself in 2025 and beyond.
Make this the year of sustainable change, one habit at a time.
If you want to start at a specific time of year, the best time is April 1st. This is when everything around us blooms (in the Northern Hemisphere, September/October in the Southern Hemisphere). We are surrounded by growth, sunshine, warmer days, plenty of hope and opportunities — and smiles.