The science behind building healthy habits can help you keep your New Year's resolution

• Despite their popularity, up to 80 per cent of resolutions fail, mostly within a few weeks.
• I research the importance of behaviours to health, and write the Become Your Healthiest You blog.

Setting SMART resolutions

• Using the SMART goal framework (Specific, Measurable, Attainable, Relevant and Timely) is a good foundation for setting your resolution.
• Unfortunately, most people set vague resolutions, such as wanting to exercise more, be healthier or lose weight.

• Also, aim for positive resolutions such as eating more vegetables, in contrast to eating no junk food.
• In a survey of 1,066 people, those who had approach-oriented resolutions were more likely to be successful.
• Big, long-term resolutions may be more easily approached by breaking them into smaller ones.
• However, your resolution also needs to be challenging, as challenging ones result in better performance and are also found to be more satisfying than easier resolutions.

• Relevant resolutions are more likely to be intrinsic in contrast with extrinsic ones, which are externally motivated (such as getting a promotion, winning a trophy or receiving praise).
• Extrinsic resolutions tend to be fleeting while intrinsic resolutions are associated with greater well-being and satisfaction.

Succeeding at your resolution

• In some cases, you may need to change your environment to be more supportive of your resolution.
• If your resolution requires starting a new habit, combine it with a habit you already do.

• If you want to start exercising, bundle it with a favourite TV show, podcast or music.
• People who used temptation bundling with audiobooks were more likely to keep up with their exercise routine.
• Enlisting the support of others can also help in achieving your resolution.

instrumental support consisting of someone doing something for you, such as driving you to the gym or helping in meal planning;
informational support in the form of someone giving you advice, whether it be from family, friends or professionals such as your doctor or a dietitian;
appraisal support, including evaluation and constructive feedback, which may come from the same people who provide informational support; and
emotional support from people providing love, empathy and caring.

Challenges and setbacks happen

• Even with proper planning, challenges and setbacks can happen and are a normal part of any process of changing one’s behaviour or attempting something new.
• Some setbacks may be temporary, such as an illness interrupting your exercise program.
• Starting a new behaviour can sometimes be a process of trial and error, and learning from setbacks can support future success.

Scott Lear receives funding from the Canadian Institutes of Health Research and Hamilton Health Sciences, and has received funding from the Heart and Stroke Foundation, Novo Nordisk, and the Robert Wood Johnson Foundation.