How to Get Back on Track After Christmas: A Dietitian's Guide to a Healthy New Year

Christmas and New Year are when many of us fall out of our usual routines. That's normal, and a few weeks of celebrating doesn't undo a year of healthy habits. As a dietitian, here's what I suggest to get back into a rhythm that lasts.

How do you get back on track after Christmas?

Start by going easy on yourself. Acknowledge that your habits have slipped, without beating yourself up. Across 15 studies of more than 3,000 people, those with more self-compassion were more likely to eat well, exercise, sleep well and manage stress.³ Focus on your next meal and your next walk, not on making up for what's past.

Then pick one or two changes to start with, rather than overhauling everything at once.

How do you set health goals that stick?

Setting goals works. A meta-analysis of 141 papers found goal setting had a small but real effect on behaviour change, and worked best when goals were challenging, shared publicly or set as a group.¹

• Make them SMART: specific, measurable, achievable, realistic and time-bound. For example, "walk for 30 minutes before work on weekdays this month".
• Frame them as something to do, not avoid. In a trial of more than 1,000 people making New Year's resolutions, about 59% of those with "do more of" goals (like eating more vegetables) were still on track a year later, compared with 47% of those with "stop doing" goals (like cutting out sugar).²
• Set short- and long-term goals. A goal for this week and one for the next three months gives you a clear next step and a bigger picture.

How long does it take to build a new habit?

Longer than a few weeks, so don't give up in January. Habits form when you repeat a simple action in the same situation, such as the same time or place each day, until it happens automatically. In one study, this took about 66 days on average, but anywhere from 18 to 254 days. Missing the odd day didn't derail it.⁴

Link a new habit to something you already do, like a walk straight after your morning coffee or packing lunch while dinner cooks.

Which habits help you get back into a routine?

• Move every day. It doesn't need to be intense. Australian guidelines recommend 30 minutes or more of moderate to vigorous activity on most days, plus muscle-strengthening activities on at least 2 days a week.⁶
• Plan your meals. Prepare meals and snacks ahead so healthy options are ready when you're busy.
• Don't skip meals before an event. Arriving ravenous makes it harder to choose what you really want.
• Eat slowly. A review of 22 studies found people ate less when they ate more slowly, without feeling hungrier afterwards.⁵ Try stopping when you feel about 80% full.
• Be mindful of alcohol. Australian guidelines recommend healthy adults have no more than 10 standard drinks a week and no more than 4 on any one day.⁷ Alternate alcoholic drinks with water.
• Reset your sleep. Aim for 7–9 hours, with consistent bed and wake-up times.⁶

How do you stay motivated in the new year?

• Look beyond appearance. Track other markers like sleep, energy, stress and alcohol intake. Seeing these improve is motivating too.
• Share your goals. Goals tend to work better when they're shared or set with others.¹ Have someone you trust to call on when motivation dips.
• Try something new. If the gym or your usual run feels monotonous, try a new activity or join a social sports team with friends.
• Adjust as you go. Check in on your goals each month and change them if they're not working.

Frequently asked questions

How do I get back on track after Christmas?

Go easy on yourself, pick one or two specific goals and rebuild your routine with regular meals, daily movement and a set bedtime.

How do you stick to New Year's resolutions?

Make them specific and framed as something to do rather than avoid. In one trial, "do more of" goals were more likely to last a year than "stop doing" goals.

How long does it take to form a habit?

In one study it took about 66 days on average, but anywhere from 18 to 254 days. Repeating the action in the same situation each day helps.

Does being hard on yourself help you change?

No. Self-compassion is linked with practising more healthy behaviours, like eating well, exercising and sleeping well.

How much exercise should I aim for?

Australian guidelines recommend 30 minutes or more of moderate to vigorous activity on most days, plus strength work on at least 2 days a week.

References

Research (PubMed)

1. Epton T, Currie S, Armitage CJ. Unique effects of setting goals on behavior change: systematic review and meta-analysis. J Consult Clin Psychol. 2017;85(12):1182–1198. PubMed 29189034
2. Oscarsson M, Carlbring P, Andersson G, Rozental A. A large-scale experiment on New Year's resolutions: approach-oriented goals are more successful than avoidance-oriented goals. PLoS One. 2020;15(12):e0234097. PubMed 33296385
3. Sirois FM, Kitner R, Hirsch JK. Self-compassion, affect, and health-promoting behaviors. Health Psychol. 2015;34(6):661–669. PubMed 25243717
4. Gardner B, Lally P, Wardle J. Making health habitual: the psychology of 'habit-formation' and general practice. Br J Gen Pract. 2012;62(605):664–666. PubMed 23211256
5. Robinson E, Almiron-Roig E, Rutters F, et al. A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger. Am J Clin Nutr. 2014;100(1):123–151. PubMed 24847856

Australian guidelines

6. Australian Government Department of Health, Disability and Ageing. Physical activity and exercise guidelines: recommendations for adults (18 to 64 years). View source
7. National Health and Medical Research Council. Australian guidelines to reduce health risks from drinking alcohol. 2020. View source

This article is general information and isn't a substitute for personalised advice. Speak to your practitioner about your situation.