A leading behavioural change expert is urging Brits to begin their New Year's resolutions early, recommending a 'soft-launch' in November or December to significantly improve the chances of long-term success. Professor Benjamin Gardner, a chartered psychologist specialising in habits, advises that making small, incremental changes before January allows people to build confidence and test new routines without the intense pressure of a New Year's Day start.
Why New Year's Day Setups Fail
This strategy comes as new research from the global healthcare company Novo Nordisk delivers a stark warning: 43 per cent of adults abandon their New Year's goals within just one month. The study, which polled 2,000 adults, identified the primary culprits for failure as a lack of motivation (41%), life getting in the way (39%), and the changes being too difficult to maintain (25%).
Professor Gardner explains the inherent problem with a January 1st start. "There is a lot of pressure to make changes on New Year's Day," he said. "But the day before, New Year’s Eve, is one of the biggest celebrations of the year, so to go from that to suddenly introducing changes to the way you live is one of the reasons so many fail." He emphasises that readiness is the true key to change, not the calendar date.
The Power of a Pre-Christmas Trial Run
The public seems to agree with this approach. The research found that 53 per cent of respondents believed that soft-launching resolutions as early as November would help them stick to their goals. The main motivations for starting early were the hope of settling into healthy habits (32%), making January less of a struggle (27%), and wanting to feel good before Christmas (20%).
Professor Gardner also points to the post-festive slump as a major obstacle. The study showed that 21% of adults feel sluggish after the holidays, and 42% feel pressured to undo the effects of their festive indulgence. "It’s cold and miserable, the weather isn’t great, and you’re not really energised to make the best changes," he noted, suggesting that the societal pressure to change in January can often backfire.
Professor Gardner's Five Benefits of a Soft Launch
The expert outlines a compelling case for starting early, detailing five core advantages:
- Trial and error: Testing small changes first helps you make more informed decisions about what is realistic and beneficial.
- Avoid the pressure: Launching in November or December lets you experiment without the social pressure of everyone else making resolutions.
- Small steps to success: Starting with achievable changes builds positive momentum and confidence.
- Hitting form: Entering January with a history of success sets you up for continued progress.
- Mental clarity: The pre-Christmas wind-down often provides more mental space to focus on personal change.
When it comes to specific resolutions, the study found the most common goals for Brits are eating healthier (46%), exercising more (46%), and saving money (42%). Professor Gardner highlights reducing screen time (a goal for 15%) as a perfect candidate for a soft launch, as the festive period naturally offers more opportunities to connect with family and friends instead of devices.
Ultimately, the message is clear: if you want a fresh start, you don't need to wait for a new year. "You can make changes at the start of a new week or month, or simply at the start of your day," Professor Gardner concludes, offering a more flexible and sustainable path to self-improvement.
