Many people do not have enough willpower to make their New Year’s resolutions last longer than a week, new research has shown.

Good intentions to quit smoking, stop drinking alcohol at home or eat healthier food will be far more successful if people get support to meet their goals, according to British health campaigners Change4Life.

Researchers followed 2,000 people who made a two-week resolution and found that those who relied solely on their own willpower failed even before the half-way stage.

The study, led by psychologist Richard Wiseman, of the University of Hertfordshire, monitored progress as the participants made healthy changes to their behaviour.

Just 26 per cent of those who relied on willpower managed to keep to their goal. However, 35 per cent of those who tried other techniques had better success.

The study also found that women were less resilient at sticking to resolutions, with just 30 per cent being successful in keeping to their healthy change compared to 37 per cent of men who took part.

And those who told family and friends about their plans were far more likely to succeed in achieving their goal.

The research found other techniques for success included visualising or imagining a better life once the goal is achieved.

Professor Wiseman, the author of 59 Seconds: Think A Little, Change A Lot, which was the Independent on Sunday’s 2010 paperback of the year, said: “All too often New Year’s resolutions fail because people try to do too much too soon and don’t seek the right support to help them achieve their goals.

“People who rely on will power alone are much less likely to succeed than those who try other techniques like telling their friends, rewarding themselves for making progress and removing temptation from their surroundings.

“It is important that we use as much advice and support to see us through the New Year commitments, remembering that overall simple small changes work better and are more achievable in the long run.” Change4Life says nine out of 10 children are at risk of growing up with dangerous amounts of fat in their bodies and 61 per cent of adults are overweight or obese.

Professor Richard Wiseman’s tips

• Make only one resolution. Many people make the mistake of trying to achieve too much. The chances of success are greater when people channel their energy into changing just one aspect of their behaviour at a time.

• Plan ahead. Do not wait until the last minute to think about your resolution. Last-minute decisions tend to be based on what is on your mind at that time. Instead, take some time out a few days before and reflect upon what you really want to achieve.

• Avoid previous resolutions. Deciding to re-visit a past resolution sets you up for frustration and disappointment. Choose something new, or approach an old problem in a new way. For example, instead of trying to lose two stones in weight, try exercising more.

• Be specific. Think through exactly what you are going to do, where you are going to do it, and at what time. Vague plans fail. For example, instead of saying that you will go running two days of the week, tell yourself that you will run on Tuesdays and Thursdays at 6 p.m.

• Set S.M.A.R.T goals. Focus on creating goals that are Specific, Measurable, Achievable, Realistic and Time-based (Smart). For example, instead of thinking “I want to find a new job”, focus on creating bite-sized, measurable goals for each week, such as rewriting your CV and then applying for one new job every two weeks. Map out the step-by-step mini-goals that will slowly take you to where you want to be, make a note of them in a diary, and stick to the plan.

• Carrot not stick. Focus on how much better life will be for you, and those around you, when you achieve your resolution. For example, if you want to quit smoking, make a list of the benefits of giving up, and place it somewhere prominent in your house. If you want to motivate yourself to go to the gym, find a photograph of a fitness model that appeals to you and put it in a place that ensures you will see it each day.

• Go public. Many people keep their New Year’s resolution to themselves. But this makes it all too easy to forget about them. Instead, go public. Write down your resolution on a large sheet of paper, sign it, and place it somewhere prominent in your house. Tell your friends, family and colleagues about your resolution, and ask them to provide you with helpful nudges to assist you in achieving your goal. Either way, do not keep your resolution to yourself.

• Be persistent. New habits take time to learn, and once in a while you will slip up and revert to the old you. People on diets might suddenly give in to temptation, or those trying to exercise more might not find the time to go to the gym for a week. Remember that everyone messes up from time to time. Don’t blame yourself if you falter or allow the experience to make you give up.

• Visualise yourself doing whatever it takes to achieve your resolution as this will help you believe you can do it and see it through.

• Be positive. It is better to think about the good things that will flow from a healthier lifestyle than the bad things that will result from an unhealthy one.

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