The simple guide to new year resolutions that work

paul knight coaching simple guide to new year resolutions that work

Many of us make decisions to change something at some point in our lives. No more so that with a new year resolution.

But why is it we do this more in January as opposed to any other time of the year? New years day is the same as any other day after all. The simple guide to new year resolutions that work, introduces you to the one resolution that makes all the other resolutions easy to achieve!

Ringing in the New Year with a pledge to ring the changes is far from a modern phenomenon. The ancient Romans began each year by making promises to lead a better life to Janus, the God after whom January is named. The Babylonians vowed to their gods at the turn of the year to pay back their debts. The theme of self-improvement carries across different cultures and religions – along with fasting and atonement for sins.

New Years Day is a new day, but when you think about it, every single day is a new day and a new opportunity. The secret is to take each day and make a small change that will make a big difference and repeat. That’s it!


paul knight coaching simple guide to new year resolutions


The most popular new year’s resolutions by far are to lose weight or get fitter. It’s the same every year, the pattern never changes. In my 35 years in the wellness industry, I can guarantee the gyms and various weight loss groups will be full by the end of January.

About 80% of all those budding healthy lifestyle devotees will have disappeared by the time the Easter bunny arrives, returning back to their normal lifestyle habits and beliefs.

Go to the gym and eat healthily, easy right? wrong!

The one new year resolution that beats all the others

“To be physically and mentally able to enjoy my life and to take positive steps towards that every day”.

Jumping straight into a diet seems like just one habit to change, eating healthier. But it has many hidden micro-changes lurking in the background that will make your weight loss resolution fail. Looking at the whole picture and breaking it down into manageable chunks is the only way to succeed.

The same applies to fitness. If you are not a gym goer or attend classes, what makes you think January will be any different from being one. Again there are many influencers involved in starting and sticking to a fitness regime that you can enjoy and afford.

The simple guide to new years resolutions that work

Start this by considering what weight loss entails. It’s not just going on a diet.

  • What about shopping or how you are eating your food?
  • How do you stop snacking at night?
  • Does cooking come easily to you?
  • Consider what you did in the past and why it failed
  • Have you got people around you that can support your efforts?

What does being fit mean to you and what do you want to achieve?

  • Are you doing it alone?
  • What is realistically achievable with your current level of fitness
  • How much money and time can you throw at it?
  • What have you tried before, why did you give it up, and did it make you look and feel better?
  • Is there anything that will get in the way at some point down the line?

These little micro considerations help to easily change your lifestyle step by step. To create tiny habits that will eventually result in you becoming fitter and slimmer than you were when you decided your new year’s resolution.

10 new year habits you can easily do

  1. While you wait for the kettle to boil, do press-ups on the counter with squats added in too.
  2. Walk like you are late as many times as you can every day.
  3. Sit up straight with your back and head against the wall for 5 minutes at a time whenever you can.
  4. Take a sip of water between each mouthful of food and slow you’re eating down.
  5. Take time out to breathe in and out slowly and deeply as many times as you can each day.
  6. Think of one thing you are grateful for each day and write it down before you sleep.
  7. Drink water more often and stay hydrated.
  8. Get 15 minutes of fresh air each day.
  9. Surround yourself with positive people.
  10. Eat more protein, fruit, and veg however you can get it.

There’s more where that came from right here

So what does this do you might ask?

The 10 things listed above will start to improve your physical and mental wellbeing while at the same time embed behavioural patterns into your daily life. These patterns and habits, when repeated over time, become the norm. Normal behaviour which helps to focus the mind on what it is looking for –

a slimmer and fitter you!

Feel free to leave a comment or share. What do you want to achieve this new year??

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