How Many Resolutions Actually Stick? · Common Sense Carnivore

How Many Resolutions Actually Stick?

Happy 2nd of January! If you’re reading this, congratulations—you’re still at least pretending to chase down your New Year’s resolutions and haven’t yet succumbed to the gravitational pull of the Quality Street tin. This article is a follow-up to yesterday’s piece, where I mused that Spring is a much better time to begin a big new regime. But here we are—winter in the UK, the dark mornings stretching out like an empty credit card statement, and the gym suddenly full of people in suspiciously crisp sportswear.

Let’s be honest: statistically, most New Year’s resolutions are about as persistent as the British sun in January. Recent figures show just under 1 in 10 people (about 8%) keep their resolutions for a single month, with only 22% still holding onto them by March. Most people start feeling the wheels wobble right about now, and by the time daffodils show up, gyms everywhere have tumbleweed rolling between the squat racks.

Specifically, up to 80% of new gym members quit within five months—and a significant chunk have vanished by the end of February. So if you’re still lacing up your gym trainers by Pancake Day, you’re already in the upper decile!

Building Habits: The (Not So) Magic Number

You might have heard it takes 21 days to form a habit. Sorry to say, it’s a myth propagated by self-help books clinging on longer than your average January diet. The gold-standard research by Phillippa Lally at UCL found that, on average, it takes 66 days of consistent behaviour for a new habit to become automatic. For some people, it’s as short as 18 days, for others, a whopping 254 days—your mileage may vary depending on the habit, motivation, and your tendency to get distracted by reality TV. So, if you’re feeling disheartened by your mid-winter wobble, remember: you’re still well within the ‘normal’ teething period.

Tips For Making Resolutions Stick

Start small: Minor, sustainable changes beat massive overhauls.
Habit stacking: Attach your new behaviour to an existing routine (e.g., do your push-ups while waiting for the kettle).
Track it: Don’t rely on memory—use a calendar or app to mark each day you complete your target.
Social support: Let friends, family, or an online community know your plans. They’ll help keep you honest (and it’s harder to skip leg day when your mates are watching).
Celebrate wins: Give yourself a mental gold star for progress, not perfection.

Dipping Your Toe or Diving In?

Thinking about a transition to carnivore (or any major dietary overhaul)? A slow, phased approach works best for most people. Research on behaviour change suggests that gradual shifts, rather than sudden, all-in changes, are easier to sustain for most people. Unless, of course, you’re the rare “all or nothing” personality who thrives on flipping the switch and never looking back—in that case, own your style but keep an eye on burnout!

The Quiet Power of Community

Don’t overlook the unsung hero of sticking to new habits: social support. Studies repeatedly show that connecting with others—either family, friends, or a group of like-minded individuals—dramatically improves your odds of lasting change. Find your tribe, whether online or in real life, and your resolution has a far greater survival rate.

Winter Wisdom: Prepare Now, Go Turbo Later

Let’s not beat around the holly bush—it’s winter, you’re still scraping the frost off your windscreen, and the concept of a “fresh start” can feel more daunting than the pile of socks you got for Christmas. Maybe now isn’t the right moment to dive headlong into a life overhaul. Think of early January as a pre-season warm-up—a time for making minor, preparatory tweaks and warming up body and mind for when energy, sun, and optimism return in Spring. Use these weeks to practise, experiment, and lay the groundwork so you can really unleash ‘turbo mode’ when it’s actually easier to succeed.

Key Supporting Studies

Here are a few academic papers backing these points:

Lally, P. et al. (2010), “How are habits formed: Modelling habit formation in the real world.” European Journal of Social Psychology, 40(6), 998-1009. ([NIH summary])
Gellert, P., et al. (2022), “Long-Term Adherence to Health Behavior Change.” Patient Education and Counseling, 99(4), 650–654. ([NIH])
James Clear, “How Long Does it Take to Form a Habit? Backed by Science.” ([JamesClear.com])
Ryan, et al. (2013), “Supporting Sustainable Health Behavior Change.” The Lancet, 382(9893), 1999-2005. ([ScienceDirect])
Pew Research Center, “Who makes New Year’s resolutions, and why?” ([Pew])

To sum up: Go easy on yourself, take a commonsense approach, and remember—any movement forward in January is more than most of the country achieves. Keep warming up; when the buds burst in Spring, that’s when you press the accelerator.

Bonus Material: Practical Resilience, Habit Stacking, and Dietary Transitions

Practical Strategies for Habit Stacking and Tracking

Habit stacking involves linking a new behaviour to an established habit. Fancy becoming the type of person who does mobility drills before boiling the kettle? Now’s your time. This approach piggybacks off your brain’s existing neural pathways, making it far easier to remember and automate the new habit. The key is specificity: instead of vaguely planning to “move more,” decide “after I brush my teeth, I’ll do ten squats”.

Top habit stacking tips:

Stack new habits onto consistently performed routines (e.g. after you make coffee, plan your meals).
Use tiny, achievable steps—success breeds confidence.
Use visible reminders (like notes on the fridge or digital prompts).
Start a habit-tracking method: a calendar, spreadsheet, or app. Celebrating streaks is motivating, and seeing Xs or ticks adds satisfying momentum.

Research also supports writing out “implementation intentions”—“If X happens, then I will do Y”—which can double your odds of behaviour change sticking, by pre-empting obstacles and building mental readiness.

Tips for Building Resilience Against “Resolution Fatigue”

Resolution fatigue is when your early-year motivation falls face-first into a pile of leftover mince pies. Key strategies to avoid burnout include:

Set boundaries: Don’t take on too many changes at once, or try to emulate that guy on Instagram who ice baths at 5am.
Mindfulness: Acknowledge small wins; staying mindful reduces self-criticism when you miss a day.
Social support: Share your goals. An encouraging friend or “Carnivore Club” can keep you engaged longer.
If-then planning: Pre-plan what you’ll do if you slip. “If I miss a gym day, then I’ll go for a walk after dinner.”
Reframe setbacks: Treat lapses as feedback, not failure.

Evidence-Based Comparisons: Gradual vs. All-In Dietary Transitions

Switching to carnivore (or keto) is a big change. Should you tiptoe or cannonball in? Studies suggest adherence rates are often higher for gradual transitions, where old foods are phased out over several weeks—making physiological and psychological adaptation easier. However, “all or nothing” cold-turkey approaches may suit some personality types, often those driven by clear boundaries and instant results. What matters most? Choose the style aligned with your temperament, but for most, gradual wins long-term.

A recent review has shown that structured, adaptive ketogenic/carnivore plans with stepwise carbohydrate reduction have the highest adherence and sustainability, with better physical and psychological outcomes. Turbo mode is tempting, but sustainability is the real key.

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