Get Fit?  Eat Healthily? Quit smoking?  More work/life balance?

These all sound like good goals on the surface, but typically a resolution is based on what you think you should be doing, rather than what you really want to be doing.

Think about this - how many New Year's resolutions have you made in your life? And how many have you successfully accomplished? Probably none of them right?!

The estimate is that less than 10% of New Year's resolutions are actually achieved. In many ways, New Year's resolutions are a flawed way of becoming the best version of ourselves as about a third of resolutions don’t make it past the first month. NO – that doesn’t mean we just don’t bother setting them and improving ourselves! It just means we need to change our approach.

Let’s look into this in more detail. There are two main lines of brain and behaviour science that influence New Year's resolutions: The science of habits and the science of self-motivation. We need motivation to get started but to keep going we must create a habit…


First, we must have the self-motivation to form a new years goal that we really want to be doing and not one that we simply think we should be doing. We must have the motivation to succeed. The problem is though that motivation will drop eventually. What we need is a new way of life – a new habit or routine that you can automatically do without the struggle or the need for the on-going motivation. A bit like brushing your teeth… we automatically do this each morning as part of our routine and motivation is nowhere to be seen (on most days anyway!).

A lot of New Year's resolutions have to do with making new habits or changing existing ones which can be extremely difficult unless science is used. If your resolutions are around things like eating healthier, exercising more, drinking less, quitting smoking, texting less, spending less time on social media etc, then we are talking about changing existing habits or making new habits. The good news is that it's not hard to change habits IF (and only if) you do so based on science and not just simply your January motivation which fades over time. On average it takes approximately 66 days before a new habit becomes automatic and our old ‘bad habits’ fade into the background. Read more about creating healthy habits in our blog here.

Play Video

IN 2021 I WANT TO…

So, research suggests that the top resolutions year on year are — wait for it — to exercise more, lose weight, and save money. These are all great for your mood, health, fitness and weight so that’s great. BUT… if just 10% of us manage to achieve our New Years’ Resolutions where are we going wrong?


Eating better is a plausible goal, one many of us could strive to improve on. Don't fall for dietary fads, though. They help us neither live healthier nor lose weight. Many companies in January will be throwing out discounts and offers to diet programmes and ‘healthy food’ as they know we are all more susceptible to buy from them at this time of year. They simply don’t care if we succeed or not and in most cases do nothing to ensure that we do. This simply isn’t what any of us really need is it – especially if the 3rd most popular resolution is to save money!! 

If your goal is to lose weight, eat more healthily, get a flatter stomach and just feel more healthy then we must have a tasty and varied ‘diet’ that is manageable, realistic and maintainable that suits you if you are to succeed long term. Therefore, approaches such as ‘cheat days’, fasting and prepping tasty and healthy food that is simple to create is what we really need if we are to keep this up. The NHS provides 8 simple tips to begin eating healthier HERE that are a good start. For more support though check out our 7 Minute CORE programme HERE with a great Gut Health and Tummy Flattening 6 Week Nutrition Plan along with daily 7 Minute exercises to tone and strengthen your core and abs. It uses our scientific habit forming formula with daily repetition and reward to give you the best chance of long term success.




This is the number one most popular resolution every year and predicted to be so again for 2021. It’s that time of year again when many of us will spend money on (unused) gym memberships (which gyms deliberately over sell with the knowledge that most people drop out by February) or home fitness programmes and equipment. Did you know that 63% of gym memberships go unused and 82% of members go to the gym less than once a week. 

Again, it is great if you are able to keep this up long term and reach your goals. But if you’re in the 90% of us that struggle to keep the exercise habit up then we’ve created a programme HERE (that’s FREE – hey, we listened when you said you wanted to save money!) that uses science to form the habit for life. Watch the video below to see how it helps you to get fit and eat healthily and form the habit. As well as 7 Minute Max we also have a variety of fun programmes such as 7 Minute Beats, 7 Minute KOFIT and 7 Minute CORE that all use the same habit building scientific formula. See them HERE.


Our free 7 Minute Max exercise and nutrition programme removes the hassle and helps you fit fitness and healthy eating into your life with just 7 minutes of exercise each morning. It’s a unique exercise system centred around the science of helping you develop exercise as an every day habit. We provide every tool at our disposal to help you push your health, fitness and mind to the next level. From motivational morning messages to get you up and out of bed, to food prep videos and step-by-step tutorials, we will support you to create a healthier lifestyle long term. After all, what’s 7 minutes? One less snooze! 

Let’s start 2021 off with a bang and spread health and fitness to everyone 🙂  Plus, join in with our free January challenge; Slimmer in January.

Try it for Free HERE.


To Your Health and New Resolutions,

7 Minute Mornings


Share Below:

Share on facebook
Share on twitter
Share on linkedin
Share on email
Share on google