The new year arrives with its usual fanfare: the gym queues, the detoxifying juices, the promises we loudly declare and quietly abandon by 14 January. But this year, you deserve better. You deserve momentum. You deserve routines that don’t collapse the first time a biscuit crosses your path. Here are a range of ways to start the year brilliantly, backed by coaches, stylists, trainers and medics – and one or two life lessons learnt the hard way.

“Write a novel” is a goal. “Write 300 words a day” is a routine. One gives you anxiety; the other actually works. “Set the goal, congratulate yourself, then ignore it completely and focus on the daily, mundane actions that secretly run the world,” advises psychologist Nick Wignall.

“Jumping into an extreme, unsustainable fitness routine on the first day of January often sets you up to quit before real progress can happen,” says Miles Stevens, a certified personal trainer and health and wellness consultant at Muscle Booster. “Instead, commit to 10 to 15 minutes of movement daily for the first couple of weeks.”

Nobody stays consistent with something they hate – unless they’re being paid, which you are not. Choose the enjoyable version of a thing: dance, cycle, swim, hike, box, climb, or walk briskly in a way that says, “I listen to niche podcasts”. “Pleasure fuels progress,” insists Wignall. Misery fuels quitting.

“Measure where you’re starting out on your fitness journey. Start by recording key markers depending on your style of training, such as your weight on core lifts, mobility, or run time for a set distance,” says Stevens. “At the end of the month, retest everything to see how much you’ve improved.”

Once the dead weight is removed, notice which basics are begging for retirement. “Replace the threadbare T-shirts, socks with questionable elasticity, jeans that have “character” (not in a good way).” adds Hems. “January is the perfect time to refresh the foundations.”

Impulse shopping is fun for six minutes and regrettable for six months. “Make a list of what you actually need before entering the retail wild west,” says Hems. January discounts reward the prepared – as does your wardrobe.

Sleep is the closest thing to a legal steroid. Aim for seven to nine hours – not too much, not too little. And for the love of all things velvet-lined, avoid screens before bed. “Between 10.00pm and 4.00am, bright light suppresses dopamine (your drift-off hormone),” says Hector Hughes, co-founder of Unplugged. Translation: late-night scrolling is quietly ruining you.

One Saturday spent offline resets your brain and helps you live in the moment.

“Avoid using your phone as your wake-up call,” says Hughes. “It pulls you straight into emails and doom-scrolling. Try an old-school analogue alarm clock or a sunrise-simulating Lumie clock for a calmer, more natural start.

The Ulysses pact is an old technique for holding yourself accountable to stick with a goal even when it’s hard. “It simply means making a choice in the present (when temptation is low) that binds you to an action in the future (when temptation is strong),” says Wignall. Only shop when full; pre-book classes; remove junk food from the house; or create a consequence for skipping a habit. Let structure do the heavy lifting.

If yoga, keto or cold plunges truly spoke to your soul, you would’ve done them already. Your January should reflect you. Resolutions are like fragrances – personal, not communal.

You’re going to procrastinate anyway, so make it strategic. Make tea before stretching. Alphabetise your spices before your run (optional, but satisfying). A small, controlled diversion prevents a large, destructive one.

A simple, powerful way to stay motivated with any habit, according to Jerry Seinfeld. While working on his eponymous show, the comic challenged himself to write every day, marking each day as he went along. Use a year-long wall calendar and mark a big red X on each day you complete your task. “After a few days, you’ll see a chain forming – your only job is to not break it,” says Wignall. “The method works through positive reinforcement (the satisfaction of marking a day) and negative reinforcement (not wanting to break your streak).” If you miss a day, record the streak and aim to beat it.

Accountability partners, gym buddies, golf partners are great – unless they’re sanctimonious. Pick someone who encourages effort, not someone who sends “???” when you haven’t replied in six minutes. You’re after support, not surveillance.

It’s more interesting than you think, honestly. Dr Doug Savage of the Leger Clinic points out that testosterone isn’t just about bedroom antics. “It affects mood, focus, energy, sleep and how much you enjoy stepping onto the scales. But levels drop naturally in your late thirties.” If “I’m tired” has become your catchphrase, get checked.

Zinc, magnesium and vitamin D are like the backstage crew of your wellbeing. When they’re underperforming, the whole show suffers. “A small nutritional upgrade can transform energy, motivation and recovery speed,” adds Dr Savage.

Looking for a promotion, career change or new line of work in 2026? Opportunities come through people, says career expert Nicole Williams, author of Earn What You’re Worth. Firing your CV into job portals won’t work – having someone vouch for you will. Identify people a few steps ahead in your field and drop them a line. “Real opportunities grow from genuine, authentic relationships,” says Williams.

Take a look at your physical space. Are there papers or receipts you should file or bin? “Spend just 10 minutes a day for the next five days tackling your paperwork,” says Nancy Lightfoot, co-founder of Ever So Organised. You’ll be surprised by how much you can clear in such a short burst of effort.

“Signing up to a race or event is a great way to keep yourself accountable and consistent and give yourself a reason to train,” says Lewis Moses, running coach at RunThrough.

“Setbacks are inevitable,” says Wignall. Identify likely blockers (work deadlines, childcare, travel) and create a plan B or other routines before you need them. “Preparation prevents that ‘I’ll just start again next week’ syndrome.”