1. Don’t hand over alcohol – experiment with consuming in a different way
Dr Richard Piper, CEO of Alcohol Change UK
A very powerful factor with alcohol is to get right into a state of affairs the place you’re pleased along with your consuming. I was a really heavy drinker: 60-90 items every week. I can’t inform you how life-changing reducing down has been. To me, life is in color with out consuming, whereas earlier than it was very gray and drab.
I might encourage a way of experimentation in January. It doesn’t should be all dry. Attempt to do issues a bit in a different way. In the event you often have a drink at a gig, strive a dry gig, or go for a meal and have the alcohol-free choices. I used to assume going out relied on alcohol, and that with out it all the things would collapse. Now going to the pub with my mates is the great bit and the alcohol is optionally available.
2. Don’t attempt to reduce weight – make it a bonus, not the main target
Elle Linton, private coach
I don’t subscribe to weight-reduction plan. I perceive that weight reduction is commonly a purpose, however you need to nail the fundamentals first so your physique can thrive.
Be sure you eat nicely, various your weight-reduction plan slightly than counting energy. The extra selection you may have, the happier your intestine can be. Your intestine well being is linked to every kind of issues, from the best way your mind works to the situation of your pores and skin and your vitality ranges. When you have extra vitality and really feel higher mentally, you usually tend to need to transfer extra and eat nicely.
When individuals need to reduce weight they assume they need to do tons extra train. The truth is, as with all the things, if you wish to enhance what you’re doing you need to do it progressively, in any other case it may possibly put stress in your physique, which might hinder weight reduction. Stress upsets many alternative methods inside you, so making an attempt to alleviate stress might be the primary factor to do, above all the things else.
3. Don’t attempt to kind out your total residence – declutter one space at a time
Vicky Silverthorn, residence organiser
If you chip away at your house in tiny bits, equivalent to your sock drawer, you continue to get a mini euphoric feeling that you simply’ve made an impression. And if you end on a excessive, with a way of completion on that small space, you usually tend to keep on to the subsequent space. An enormous a part of this sorting is lessening the variety of selections you need to make day by day. If there may be extra stuff in the best way it crowds your mind, and makes all the things really feel extra aggravating. Whereas I used to be cooking not too long ago, I pulled out my junk drawer within the kitchen, and by the point the greens had been cooked, a primary edit of that drawer was performed.
4. Don’t begin writing a novel – maintain a diary first
Rae Earl, creator of My Fats, Mad Teenage Diary
The best option to begin a novel is to be a diarist first. Even Graham Greene used to jot down 500 phrases each day. Getting right into a diary behavior is implausible, as a result of you’ll begin to discover the individuals and locations round you. All of those gas character and plot, and assist with dialogue. And you may practise your voice, the way you sound when you’re actually you, slightly than the you that you’re on social media.
The opposite wonderful thing about a diary is it may possibly make it easier to work out all of the issues which can be stopping you writing a novel. It might be the neighbour coming spherical for one more cup of tea, or your mom asking you to kind out her web.
They’re additionally good for successful an argument as you’ll be able to return and verify issues: for those who’re a diarist, the ethical excessive floor is continually yours.
5. Don’t try and shout much less at your youngsters – study to apologize if you do
Sarah Ockwell-Smith, parenting knowledgeable
Don’t be tempted to attempt to grow to be the right mild father or mother who by no means shouts or loses their persistence with their youngsters. There isn’t a such factor as an ideal father or mother, each single particular person slips up, together with me, a so-called knowledgeable. You’re solely human, and parenting is basically exhausting work: life will get in the best way, and it’s not possible to remain calm on a regular basis.
As a substitute, decrease your expectations of your self and intention to be “ok”; that is much more real looking. A very powerful factor, and maybe one of the best parenting-related decision you could possibly make, is studying to apologise to your youngsters after you slip up. Psychologists name this “rupture and restore”: it merely means recognising that you simply’ve been shouty, or over-punitive, and making issues proper along with your youngster.
6. Don’t lower out all ultra-processed meals – make a number of simple swaps
Priya Tew, dietitian
Are you able to bake flapjacks and swap these for a cereal bar, cook dinner a meal from scratch as a substitute of a prepared meal, or make your personal bread as soon as every week? Lowering ultra-processed meals, slightly than reducing them out, is extra achievable in the long run and lets you nonetheless benefit from the meals that carry you pleasure, too.
Cal Newport, creator of A World With out Electronic mail
If you end up spending far more time than you assume is beneficial or wholesome mindlessly scrolling social media, resist the urge to stop these companies all of sudden. Those that achieve sustainably repairing their relationship with know-how have a tendency to begin by first creating higher-quality options to those distractions.
These embrace rediscovering hobbies, spending time with individuals you care about, looking for awe and sweetness in nature, and producing issues of tangible worth, equivalent to uplifting artwork or becoming a member of a helpful group organisation.
When you may have crammed your life with significant pursuits, the attract of shallow distraction diminishes. So take a month or so to improve your analogue life earlier than you flip your consideration to simplifying your relationship with the digital.
8. Don’t obsess over extra sleep – embrace waking up, and relaxation will come
Dr Man Meadows, co-founder and scientific lead at Sleep Faculty
As a substitute of fixating on reaching the elusive eight hours of uninterrupted slumber, concentrate on nurturing a more healthy relationship along with your sleep. Getting pissed off or anxious if you get up in the course of the night time is counterproductive. The truth is, the extra you react this fashion, the longer you’re prone to keep awake. Night time-time waking is fully regular – it’s rooted in the best way our sleep cycles operate.
Be taught to welcome these moments of wakefulness and use them as alternatives to domesticate self-kindness by means of relaxation and mindfulness. As a substitute of tossing and handing over mattress, have interaction in a quiet exercise equivalent to practising a breathwork train or studying a comforting e book. Paradoxically, by accepting night-time waking slightly than resisting it, you create a sleep-conducive setting the place your mind feels secure, permitting sleep to happen naturally.
9. Don’t commit to an unrealistic savings plan – nudge yourself into small gains
Laura Whateley, author of Money: A User’s Guide
Rather than focusing on how much you should be saving, and feeling like a failure when there is nothing left at the end of the month, set up a few automatic ways of putting aside tiny sums frequently without noticing. Many banks now let you round up every spend on your debit card and save the difference: say you spent £3.50 on a coffee, the cost would be rounded up to £4, and 50p transferred automatically from your current account into a separate “roundup” savings pot.
Apps such as Plum and Chip analyse your bank account and move small amounts into a savings pot based on what you can afford. Or consider a savings challenge (Monzo lets you automate them): save 1p on 1 January, 2p on the 2nd, through to £3.65 on 31 December and you’ll have nearly £700 by 2025. Use cashback sites to earn a percentage of your shopping on everything from groceries to utility bills.
Turn your active focus on more frugal living. Before you buy anything online, leave it in your basket for 24 hours, unsubscribe from tempting email newsletters, and nudge yourself out of spending by paying with cash or forcing yourself to type out your bank card details at every checkout.
10. Don’t try to change your partner – commit to nagging each other less
Susanna Abse, psychotherapist
New year resolutions arise largely out of shame and guilt. Many people spend a lot of their time preoccupied with their shortcomings: fretting over their weight, their drinking and, of course, their love life. Perhaps the best resolution any couple can make is to try to mutually push back against this, to agree not to create an atmosphere that amplifies these feelings of failure.
The “You never”, “You shouldn’t” or “You should” conversations we have with our partners are nearly always unhelpful, and erode loving feelings. So stop the mutual critical voices that so many couples live with; celebrate and accept each other’s limitations. After all, we all want to be loved for ourselves and not for our rock-hard abs.
So stop tutting when your partner reaches for the ice-cream, and telling them off for not using their gym membership. Instead, be mindful of not making your loved one feel any worse about their shortcomings than they already do. Celebrate the qualities you chose them for in the first place, and turn down the dial on the negative, picky voices that seem to sit so unkindly in most of us.
11. Don’t plan lots of big trips – find wonder on your doorstep
Katherine May, author of Enchantment: Reawakening Wonder in an Exhausted Age
Once-in-a-lifetime trips are all very well, but there’s so much wonder to be found on your doorstep. Make 2024 the year that you step outside every day, for however long you’ve got. If you have a minute, just stand and breathe, or look up at the moon each night. If you’ve got 30 minutes, go for a short walk. If you’ve got longer, explore a place you’ve never been before. Get to know your local landscape deeply, in all weathers and seasons. It’s free, sustainable and you’ll get a daily dose of joy, instead of waiting to go away.
12. Don’t aim to eliminate work stress – establish healthy work/life boundaries
Polly Robinson, executive coach
It can be hard to set boundaries between work and your personal life, especially when we are working from home or constantly available via email. Use your phone’s “do not disturb” function to turn off notifications from work contacts in the evening and days off. If you work away from home, use the return journey to reflect, think about the good things that happened that day and let go of more challenging aspects, while exploring what could be different next time. Writing this down can help to get it out of your head, even if you wake up in the night worrying about work. Use the notes or reminder function on your phone, or carry a notebook to write down the things you need to do tomorrow – and let it go until then.
13. Don’t feel under pressure to make new friends – nurture your inner circle first
Elizabeth Day, author of Friendaholic: Confessions of a Friendship Addict
What friendships should you nurture the most? The ones that start with a generosity of spirit – the idea that we think the best of each other, whatever happens, and that if we have an issue, we are able to speak about it with loving clarity. You might only encounter one or two people in your life for whom this holds true. That’s fine!
According to Robin Dunbar, a professor of evolutionary psychology, we should think of friendship as existing in layers. The first layer consists of the people you’d call at 4am in a crisis – and we only really have enough time to pursue these sorts of friendships with up to five people. They are the ones you should pay attention to the most.
14. Don’t stop buying clothes – just buy more secondhand
Isabel Losada, author of The Joyful Environmentalist
The evils of the fast-fashion industry and also the not-so-fast fashion industry are well known, so take a year off shopping for new clothes. Apparently, we wear 20% of our clothes 80% of the time. So I’d like to make an appeal for the other 80%. A fun way to do this is to turn all your hangers the wrong way round. When you wear an item, replace the hanger the logical way. With this simple game you can see, immediately when you open your wardrobe, which clothes you have worn and which clothes are still waiting hopefully.
But you can make an exception with charity shops. It’s good to browse in these and rescue beautiful items, many of which are thrown away when not bought. My top tip is to head for the menswear and look among the jumpers. There is often a luxury cashmere jumper with only a moth hole or two. Wash carefully, sew up the holes and stay warm until spring.
15. Don’t train for a marathon – work on your 5K
Cory Wharton-Malcolm, running coach and Apple Fitness+ trainer
The beauty of the 5K lies in its versatility. Regardless of where you are on your running journey, the 5K can be fun as well as rewarding. If you’re starting out, it’s a great milestone to aim for. If you’ve been running for a while, it’s a great distance to start experimenting with pace to help you push for a PB. It can also help you become a more efficient runner by building endurance, speed and strength. This helps you in the 5K, but also in longer distances from half marathons to marathons.