New Year’s Goals That Actually Stick
Each January, many people feel pressure to overhaul their entire diet and lifestyle.
Eat "clean", cut out all ultra-processed foods, exercise more, quit alcohol, do restrictive detox diets… the list goes on.
The tricky part, of course, is that a majority of resolutions do not make it past January. Research suggests only about 9% of people actually complete their New Year's resolutions.
In my work as a Clinical Nutritionist, I see that the ones that stick and create lasting change come from small, consistent habits that are specific and measurable and tied to building sustainable habits, rather than dramatic resets, crazy overhauls and overnight changes.
Instead of setting 10 goals and burning out before January is even over, I encourage clients to choose one or two habits to start with, embed them until they feel automatic, then layer in another habit when they are ready. This way, it makes it easier to add a new habit in every month, or only when the previous habit becomes a no-brainer and feels easy and part of everyday life. This approach works with busy, productive lives. Not against them. The bonus here is that you are setting yourself up for success, and that feels good, doesn't it!
Small consistent habits over time = big impacts long term.
Here are 10 simple, high-impact nutrition and lifestyle habits that you might like to choose from:
Eat protein at breakfast: Even a small amount can help to stabilise blood sugar, provide more consistent energy, and reduce afternoon crashes and cravings. Start with one egg, or some plain Greek Yogurt and build up from there.
Add one extra serve of vegetables daily: No perfection is required. Just one more serve or piece than you are currently eating. Add an extra vegetable to your salad or sandwich at lunchtime, or include another vegetable to your dinner meal.
Drink a glass of water before your first coffee: A simple way to support hydration, digestion, and energy throughout the day.
Eat regular meals: Don’t push through hunger. Skipping meals may lead to overeating later in the day and increase stress on the body.
Slow down for one meal per day: Sitting down at a table, chewing your food properly, and eating without multitasking (that includes watching TV or scrolling on your phone!) supports digestion and satiety.
Follow the Japanese principle of "hara hachi bu": Eat until you are 80% full and comfortably satisfied, not overly full. A reminder you do not need to finish what is on your plate.
Plan dinners for the week ahead, even loosely: I know how I feel at the end of the day. Decision fatigue is real. Having a rough plan for weekly meals can reduce stress and a reliance on highly processed foods or takeaway.
Include a nourishing snack between meals if needed: Stable energy beats willpower. Every. Single. Time. Opt for protein rich choices, such as a small handful of raw unsalted nuts, or some vegetable sticks and hummus.
Move after meals: Add a 5–15 minute walk after one meal per day. This is great for blood sugar levels and supporting digestion. You can build up to more than one meal per day if that is available to you.
Prioritise sleep as part of your nutrition goals: This is one of my personal goals for 2026. Poor sleep affects your overall health and wellbeing in more ways than many people realise. It impacts your appetite hormones, blood sugar levels, and cravings. The more tired you are, the less energy you have, and the more likely you are to reach for foods that provide quick bursts of energy, like chocolate or cookies. It is not your willpower that is lacking.
You do not need to implement all 10 ideas. Pick one that feels achievable right now. Once it is embedded, you can more easily add another one. Over a year, these small shifts compound into meaningful, lasting change. You also do not need to wait for the new year to roll around, or the start of a new month, or a Monday. You get to decide when you start. And you can start today!
Aim for consistency, not perfection. It is perfectly ok for you not to meet the goals 100% of the time. A habit done 70–80% of the time is far more powerful than an “ideal” plan that doesn't fit in with your lifestyle and you can’t sustain.
Health goals that stick are not about doing more. They are about doing what is sustainable for your body, and season of life.
Here are some more small habits that have big impacts over time that you might like to choose from:
Get morning sunlight on your eyes for 5–10 minutes to support energy, mood, and circadian rhythm.
Do squats while brushing your teeth.
Aim for 8–10k steps most days. This does not have to be every day. Consistency over perfection!
Stretch or do gentle mobility while watching TV instead of scrolling on your phone.
Take 5 slow, deep breaths before meals to shift out of stress mode and into digest mode.
Add a source of fibre to every main meal. For example, a new vegetable or fruit, legumes, and seeds. Even a small amount counts.
Write down one thing you are grateful for each day.
Create a simple wind-down ritual before bed.
These are the types of habits I encourage clients to rotate in gradually. One at a time, once the previous one feels automatic. Over months, they quietly build energy, strength, resilience, and metabolic health without adding more “to-dos” to an already full day.
Are you looking for support with your 2026 health and wellness goals?
Consider booking in a 1:1 Clinical Nutrition appointment where together we can develop a personalised nutrition plan that supports your unique health goals. This incorporates dietary and lifestyle recommendations, and practitioner-only supplements where indicated.
Katie practices at: Uprise Health, 136 Lennox Street, Richmond, 3121, Victoria.
Appointments: Face-to-face and Telehealth available (Australia wide)
Contact: admin@katiehopcraft.com.au
If you have any questions or need personalised guidance, feel free to reach out.
The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.