December 31st; the last day of the year, and you’re feeling optimistic about the year ahead. You make a bold resolution: “This year, I’m going to exercise regularly and eat healthier!” And you start off strong. You sign up for a gym membership, buy a new pair of trainers. Nothing can stop you.

Fast forward a few months, and your gym shoes are gathering dust, and you’ve single-handedly kept the local souvlaki place in business. Sound familiar? But don’t be discouraged. It is perfectly normal to not always do what you say you will do.

As humans, we have evolved this way. Ten thousand years ago, our ancestors didn’t worry about gaining weight. Their challenge was to find enough food to survive, not to avoid unnecessary calories. We are thus ‘programmed’ to seize readily available pleasures (a delicious pizza), even if they do not serve our long-term goals (a healthy body). We tell ourselves that we will start ‘tomorrow’, but tomorrow often never comes.

Thankfully, there is hope! The beginning of a new year offers a powerful psychological tool: the fresh start effect. This phenomenon suggests that we are more likely to adopt new behaviours at the beginning of a new period, whether it is a new year, a new month, or even a new week. These time landmarks create a sense of a ‘new self’, separate from our past failures, making it easier to believe that we can change.

So how can you take advantage of this fresh start effect to achieve your goals? This is where behavioural science offers us practical, evidence-based solutions to make our good intentions a reality.

First, clarity is key. Instead of vague statements like ‘exercise more’, it is more effective to set specific and measurable goals. For example, commit to ‘go for a 30-minute brisk walk three times a week, Monday, Wednesday, and Friday, right after work’. This detail helps you visualise the achievement of your goal.

It is also important to create a realistic action plan. Schedule your activities in your calendar, just as you would any other important appointment, and if possible, choose fixed days and times. Consistency in your schedule makes it easier to adopt exercise as a permanent habit.

Anticipate potential obstacles: What will you do if it rains? Perhaps it is good to have an alternative exercise ready at home? Think of solutions in advance so you are not caught off guard. Remember, our mind is very good at finding excuses to avoid effort, so be prepared for such traps.

Don’t try to radically change your entire life overnight. Start with small, manageable steps and gradually increase the intensity, frequency or duration. If, for example, your ultimate goal is to eat healthier, start with a small, achievable change: add a serving of vegetables to your lunch every day. Gradual progress is more sustainable and leads to lasting change.

Finally, take the plunge and make your resolution public. Tell your friends and family about your goals. Announce it on social media (if you feel comfortable). Public commitment increases accountability. When we know that others are aware of our goals, we have a greater motivation to stick to them, fearing the social cost of failure. And if you really want to see results, set a ‘penalty’ in case you don’t stick to them. For example, commit that if you don’t achieve your goal, you will donate to an organisation that represents an ideology opposite to your own.

The new year is a fantastic opportunity for positive change. By understanding why our intentions often remain just words, and by making small changes in your daily routine, you can turn your goals into reality. Make a difference this year!