Are new year resolutions effective? How to create and stick to your 2024 new year resolutions

The start of a new year is akin to turning a new page in a book—you get to write a new chapter in your life. It’s that time when we’re all about improving ourselves and feeling better. You often hear “new year, new you,” pushing you to shake off old habits and lean into healthier ones.

Beyond the typical new year resolutions, there’s a whole world of changes you can make to feel better in every way. We’re talking about feeling good physically, mentally, emotionally, and financially. It’s about taking steps towards being a happier, more balanced you.

In this article, we’re delving into four dimensions of well-being, offering practical tips that can make a difference. You’ll find actionable advice to elevate your everyday life and, importantly, strategies to help these positive changes last well beyond January.

Are new year resolutions effective?

According to a survey¹, 35% of individuals who set resolutions successfully adhered to all their intended goals, while 49% managed to maintain at least a portion of their resolutions. This data highlights a significant number of individuals initiating positive changes in their lives, even if some goals weren’t entirely met. Each step forward contributes to the overall journey toward personal growth and improvement.

Moreover, another study found that almost half (40%) of the participants stayed committed for the first six months of the year and 19% of participants had maintained their resolutions for two years. This suggests that new year resolutions can have a lasting impact.

How to keep to your new year resolutions

There are evidence-based methods that can serve as sturdy pillars and shift resolutions from fleeting wishes to lasting habits. Let’s explore three of these scientifically proven techniques to maintain your resolutions:

Implementation intentions

Using situational cues in your plan prompts you to take action when needed² . By employing conditional statements like “if-then” structures, you effectively program your brain to act upon encountering a specific situation.

For instance, if your goal is to exercise, a detailed plan such as “I will exercise at home on Saturdays before lunch” creates a clear scenario for you to follow through when the situation arises.

Goal setting

Research³ shows that setting specific and challenging goals results in higher performance compared to setting vague or easily attainable ones.

Consistency

Consistency pays off when forming habits. It takes an average of 66 days⁴, sometimes longer, to solidify a routine—showing that persistence increases the likelihood of habit formation.

You can explore additional tips that could help you keep to your new year resolutions. Furthermore, if you’ve set financial goals, we have curated specific tips tailored to help your financial resolutions succeed.

These tips can turn your resolutions into solid plans, making sure they stick around well past the new year excitement and become part of your daily routine.

2024 new year resolution ideas

If you’re seeking a starting point or a spark for setting your goals, consider these new year resolutions for greater holistic well-being.

New year resolutions to enhance your physical health

Eat in moderation

A balanced diet involves more than just steering clear of fast food like burgers and pizzas. Moderate your intake by reducing portions, minimising sugary or unhealthy snacks, and diversifying your meals with nutritious options. For example, include lean poultry into your meals and incorporate fruits and vegetables into your diet. Aim for a middle ground between indulgence and total avoidance.

Exercise regularly

Regular exercise not only lowers the risk of heart attacks⁵ but also help with weight management and strengthening of bones and muscles. It also improves your cholesterol levels and blood pressure, reducing the chances of cardiovascular diseases. According to Active Circle, you should exercise a minimum of 150 minutes a week.

Stay hydrated

Your goal could simply be to drink more water. Amidst the hustle of work, it’s easy to forget about staying hydrated. Long hours at the desk or being engrossed in tasks can lead to neglecting your water intake. Keep a water bottle nearby or set reminders to take sips throughout the day.

New year resolutions to enhance your mental health

Prioritise self-care activities

Dedicate regular time to self-care activities that bring joy and relaxation. This could involve hobbies like painting, reading, or even taking long walks. By making self-care a priority, you create essential moments for rejuvenation and stress relief, contributing positively to your mental health.

Improve work-life balance

Find balance by setting clear work and personal time boundaries, saying no to unnecessary commitments, and making time for daily relaxation. This helps maintain productivity at work while nurturing a fulfilling personal life. Work-life balance and happiness positively and significantly affect employee performance⁶.

Limit screen time and unplug regularly

Commit to reducing screen time outside of work hours and schedule regular breaks to unplug from devices. Unplugging fosters mental rejuvenation, minimises digital fatigue, and allows for more meaningful connections in the real world.

New year resolutions to enhance your emotional health

Seek emotional support and connection

Cultivate connections with trusted friends or family members, creating safe spaces to openly share your thoughts, feelings, and experiences. Building these meaningful connections allows for a deeper understanding of yourself and others, fostering empathy, validation, and a sense of belonging.

Manage stress better

Consider replacing unhealthy coping mechanisms with positive ones. Engage in activities like journaling, exercising, or seeking support from loved ones when stressed instead of turning to unhealthy habits. Those who use positive coping mechanisms are less likely to experience stress⁷.

Make more time for loved ones

Carve out moments to be fully present with those who matter most. Whether it’s sharing laughs over a nourishing breakfast of kaya toast, engaging in heartfelt conversations, or simply being together during a grocery run, investing in these connections is soul-nourishing.

New year resolutions to enhance your financial health

Track your expenses

Ever wanted to track where every dollar goes but haven’t quite found the push to start? Well, January marks a fresh month, 2024 heralds a new year—what better time to dive in and take control of your finances? Today, there is a slew of expense tracking apps ready to lend a hand and make this journey easier for you.

Build an emergency fund

Establish an emergency fund to cover unexpected expenses or financial setbacks. This safety net ensures you have resources available during challenging times such as job loss, medical emergencies, or unexpected home repairs, preventing the need to rely on high-interest loans or credit cards in times of crisis. A rule of thumb is 3 to 6 months’ worth of expenses⁸.

Get financial protection

As you step into the new year, take proactive steps to safeguard your family’s future. Consider integrating insurance as a vital part of your new year resolutions and secure a solid financial foundation for what may lie ahead.

If you’re exploring insurance protection for death and total and permanent disability, you can check out life insurance plans such as FWD Term Life Plus insurance. This plan provides affordable coverage of up to S$1.5 million, so that you can focus on what truly matters.

Moreover, for additional coverage for potential health issues, FWD Big 3 Critical Illness insurance provides coverage for the three most common critical illnesses⁹ – cancer, stroke, and heart attack. This plan pay out in a lump sum that can be used to cover medical expenses, replace lost income, or help you make necessary lifestyle adjustments during your recovery.

Investments

Make retirement planning a cornerstone of your financial resolutions. Investing time and resources into planning for retirement now can significantly impact your future financial stability. The earlier you start, the more time your money has to grow. According to the Basic Financial Planning Guide⁸ by the Monetary Authority of Singapore, one should set aside at least 10% of their income for retirement and other financial goals.