Experts share 5 ways to keep your New Year’s resolutions afloat on Quitter’s Day 2022


January can be a difficult month with New Year’s Eve and Christmas behind us, and the daunting prospect that a New Year lies ahead.

It’s also a month of possibility and a chance for you to reset in the midst of the hustle and bustle of daily life. It can offer new beginnings and help you instill life-changing behaviors.

Quitter’s Day is the second Friday of January each year. It falls on Friday, February 14, this year.

This is a day when many feel the month has taken its toll and those who have made New Year’s resolutions give up.

We have a variety of tips for nutritionists, personal trainers, and sobriety specialists to help you get through Dry January.

There are 5 ways to make sure you don’t give up on your New Year’s resolutions, such as Veganuary or Dry January

Keep in mind why you made your New Year’s Resolution

Although it may be tempting to abandon your New Year’s resolutions or quit, remember why you decided to make them.

Alex Cassidy, founder of the habit-tracker free app RewardDays, says: “When creating your new goals for the year, focus on what is significant to you. Make goals around the areas you are most interested in seeing a change – not just the areas others are focusing on.

“You can also attach your goals to someone you care about to make them meaningful. Your brain will associate success with benefits for the person you love, which will provide crucial emotional boosts.

Tom Opper is a personal trainer and the founder of Top FitnessAccording to, “To make fitness goals stick, you must look beyond the actions to understand why you are setting them.” Your “why”Your uniqueness will be rooted in personal goals and values.

“Rather than focusing on a resolution around wanting to lose weight, think about why you want to lose weight in the first place, and the areas in which this would improve your life. For example, would you like to be better able to keep up with your kids? Would you like to set a better example to those around you?”

Consistency is crucial – even if it means a little bit of a change

January is difficult because of the dark mornings and cold winter air.

Sometimes, however, we make it difficult or overcomplicate our goals, making it harder to stick with them.

Consider these things to make your life easier.

  • Even a 20-minute walk is better that none at all. But you don’t necessarily have to go to the Gym every day.
  • You might be saying you will cut out take-outs, but did you know that you can make a quick meal in the time it takes to get your food order?
  • Although one drink might be fine for a night out, it is worth the guilt that comes with having one in a perfectly sobriety run.

Paul Jenkins, a sports coach and the founder of the nutrition brand DNA LeanThe Mirror, by. “Break your goals down into monthly milestones – this makes things seem much more achievable and allows you to celebrate little wins.”

He also added: “If you think you’ve gone in a bit all-guns-blazing, and want to slow down a bit, that’s fine!

“You shouldn’t underestimate how small changes can make a big difference. Even a small change can have a huge impact on your life. Be gentle with yourself and take your time. Fitness doesn’t need to be daunting.”

Fail to prepare, prepare to fail

It can be so easy to wing it and believe that, as you’ve made this mental promise to yourself, you’ll stick to your resolutions.

However, we’re only human and you’ll soon find a little bit of planning goes a long way.

Some easy ways to prepare for your resolutions include setting a reminder and blocking out time daily, putting a calendar on your wall and ticking off each day you stick to your plan, and noting down your plan for each day in a list.

Alex Cassidy tells The Mirror how he planned for tricky moments: “Many people leave because of upcoming events that they feel are impossible to handle without alcohol.

“But there are a variety of ways to help push through and avoid succumbing to the pressure. For example if out with a larger group, make it a habit of getting a drink when you first arrive. You can get a soft drink without justification, avoid getting stuck in rounds, and generally make the process easier for yourself.”

Tom Opper shares his thoughts with The Mirror about fitness goals. “One of the biggest mistakes many of us make when training is a lack of structure. We go into the gym, we spend an hour or so doing a few exercises we don’t hate (or just spend the whole time on the treadmill out of fear around the weight room) and then we leave – just to come back in a few days’ time to do the exact same thing, with no measurable progression.

“One way to minimise gym anxiety, particularly in the weight room, is to have a plan in place beforehand, so you know exactly what you need to do and where you need to go.”

You will find support and accountability along the way

When your social plans revolve around one thing, temptation is always a possibility.

We know that it’s impossible to not see your friends throughout January, or to walk past your favorite take-out joint until February. However, there are simple ways to keep your resolutions.

Iman HassanAccording to BSc ANutr, registered private nutritionalist and certified personal trainer, accountability is key.

She tells The Mirror: “Find an accountability partner, this can be a friend or family member or join a community of supportive and like-minded people. There are a plethora of health-focused communities both offline and online.”

Continue to remind your friends, and those around, that you have set a specific goal.

Believe in yourself

As absurd as it sounds, a lack self-belief is a sure sign that you are on the road to failure. Your mind will be influenced by the constant belief that you can’t do it or won’t stick with it.

You can’t just implement a new habit into your daily life. It’s difficult enough.

You can find gyms intimidating and you have endless opportunities to compare yourself to others. While you might think you won’t be able reach their level of strength or stamina in the end, it’s likely that everyone started somewhere.

Many people worry about being self-conscious and looking silly in the gym. Tom Opper tells The Mirror about this: “What will hopefully help with this, and stop your anxieties getting in the way of your New Year fitness goals, is the knowledge that nobody is paying nearly as much attention to you as you think.

“It can also help to simply acknowledge and normalise any anxieties you have. You’re scared of being on display, and potentially looking foolish, and that’s fine! That happens to all of us from time-to-time. Once you accept your fears, they lose at least some of their power over you.”

Iman Hassan, a nutritionist and personal trainer, leaves us with these motivational tips: “Remember mastery requires practice. You either change a single degree in the direction of your goals daily or you can choose the opposite direction.

“You can choose where you’ll be next January.