How to choose a healthy New Year's resolution and how to achieve it

The New Year is fast approaching, and that means many of you will be starting to think about what you want your resolution for 2024 to be.

But instead of just opting to 'go on a diet', 'do dry January' or 'lose weight' without being in tune with any overall goal, make this the year you're mindful and intentional about your choice, ensuring it isn't just born out of pressure to restrict yourself post-Christmas, or look a certain way.

And once that's decided, with one in three Brits failing to see any significant results from their resolution last year (the majority blaming stress, according to a Zing Coach survey), there are also key steps you can take to actually achieve it this time.

First, here's how to choose the right New Year's resolution for you...

How to choose a healthy New Year's resolution

"For many of us, New Year’s resolutions slide into view straight after the excess and indulgence of the festive season. And so in some ways it feels natural to seek out an antidote to all the excess," says BACP-registered counsellor Georgina Sturmer.

"But when we set a resolution that is based around restriction, it often feels like a punishment. This can feel even more painful at this time of year, as the nights remain dark but our wallets empty and the festivities coming to an end.

"So instead of thinking about what we need to remove from our lives, how about thinking about what we need to add? What new hobby or activity could we incorporate into our routine to improve our wellbeing. Or how can we devote more time or energy to something that we already do, that makes us feel good? It's not about reinventing the wheel. It's about trying something different, or reigniting something inside of us."

Of course, there are many positives for going sober if that's what's right for you, which does involve cutting something out, so it's a case-by-case basis. But the overall goal here still shouldn't be for a quick fix, but longterm mental and physical health benefits.

How to stick to your 2024 New Year's resolution

Set specific and realistic goals

It's not about limiting what you're capable of, but taking a more targeted approach.

"Vague resolutions like 'get fit', or 'lose weight' or 'be healthier' are difficult to implement, measure and achieve. Instead, set specific goals like 'exercise three times a week', which make it easy to track the habit, measure progress and stay motivated," says Walter Gjergja, a co-founder and chief wellness officer at Zing Coach.

Make it enjoyable

"If a habit already feels punishing," says Sturmer, "how can we add a goal or another element to it, to make it feel kinder? After all, if we enjoy something we are far more likely to stick to it.

"For example – if you'd like to spend less time on your screens, it might feel punishing to set yourself strict limits on your devices. Consider choosing to add a positive aspect into the mix. Maybe you can commit to a screen-free period of time each morning when you can relax and drink an undisturbed cup of coffee before the day begins."

If this sounds tricky, Sturmer points out, sometimes it can can indicate we are stuck in a self-critical or self-punishing mindset. "If that feels familiar, then ask yourself what you might suggest to a friend who was in this situation. You might surprise yourself – we are often kinder to other people than we are to ourselves."

Break big ambitious goals into smaller, manageable steps

"Small steps can lead to a long journey. Large goals can be overwhelming, seemingly unachievable and disheartening, but breaking them down into smaller, achievable steps can make them feel far less daunting, and each step becomes a rewarding success in itself," Gjergja explains.

You may want to split your year in half, setting a goal for each six months, or more frequently, to help you achieve what you want overall.

Track your progress

This isn't to say you need to get obsessed, or feel bad about days that are less productive than others, but to remind yourself what you are achieving.

"Keeping a record of your progress helps maintain motivation and provides a sense of accomplishment. Whether it's an app, a journal, or a simple checklist, seeing your progress is a powerful motivator," says Gjergja.

Find an accountability partner

"Sharing your goals with a friend or family member can help keep you accountable; they can join your journey, or simply offer support, encouragement, and a gentle nudge when you need it," says the wellness expert.

Of course everyone is different, but community where possible can help to push things forward.

Stay flexible and adjust as needed

"Life can be unpredictable, and it's important to be flexible with your goals. If you encounter setbacks, don't be too hard on yourself, mindfully accept the momentary challenge and adjust your plans and strategies as needed," Gjergja points out.

"Most goals and habit-forming changes are about consistent effort over the long term, so don't over stress about short-term impediments."

Your journey will likely have dips, while still hopefully rising overall.

Remember the 'why' behind your goals

Circling back to choosing the right one of you, Gjergja says, "Keep in mind the reasons why you set the New Year's resolutions in the first place. Whether it's for personal development, health, or achieving a long-held dream, remembering the 'why' can reignite your motivation if it wanes."

• Read more: How to beat a gambling addiction as almost half spend Christmas money on habit (Yahoo Life UK, 6-min read)

• Read more: Stacey Solomon reveals her New Year's resolution to stop 'worrying about what others think' (Yahoo Life UK, 5-min read)

• Read more: How to cope with heartbreak at Christmas, according to psychotherapist (Yahoo Life UK, 9-min read)

Watch: Why didn't your New Year's resolutions last?