January Needs A Reset, Not Reinvention
New Year’s resolutions: we’ve all heard of it, you might’ve done it, but why do most people fail by February?
It is widely touted that around 80% of people do not stick with their resolutions1. This does not mean the general public has a lack of focus or tenacity. In reality, most people fail because they are unrealistic with their goals.
When moving into a new year, you don’t need a hard reset. Starting on a completely clean slate can create huge, overambitious goals.
Fullerton Health sees this pattern in clinics and screenings when patients jump into major lifestyle shifts without understanding their risks, stressors, or baselines.
“Radical change can throw your body off rhythm, which often leads to injury, fatigue, or poor chronic control,” says Dr. Michelle Lee, Medical Director (Executive Health Screening) at Fullerton Health.
A more effective approach to New Year’s resolutions and lifestyle changes? Stabilise and strengthen existing healthy habits first, rather than pursuing a sudden 180-degree change.
Although small changes may not seem to have a big impact, sustainable routines give you lasting change, unlike extreme transformative changes that are short-lived.
“The pressure to change every aspect of your life adds stress, not motivation. This actually lowers your follow-through rate,” says Dr David Teo, Senior Consultant Specialty Care (Psychiatry) at Fullerton Health.
Start With Your Baseline Before You Set Any Goal
Before setting and embarking on a new goal, understanding your health baseline gives you clarity on your abilities and limitations.
This includes information on your blood pressure, glucose, cholesterol, waist circumference, sleep patterns, stress load, and mobility.
Fullerton Health’s extensive GP network and screening packages help individuals identify risks early to prevent misguided or unsafe resolutions.
A robust health screening provides a roadmap of what needs maintenance, adjustment, and immediate attention.
“Knowing your health baseline helps with habit formation so you can prioritise what matters most,” says Dr Michelle.
Micro-Habits Outperform Mega-Ambitions
On day one, a life-changing habit such as a 90-minute stretch and strength routine may feel incredible.
On day 30, however, the habit might not have stuck because of how demanding it was.
On day one, a simple habit like walking more and taking the stairs may seem miniscule.
On day 60, you’re racking up steps, staying more active, and have improved cardiovascular endurance.
Small, repeatable behaviours like having a fixed bedtime or standing every hour produce the highest long-term gains.
Fullerton Health clinicians repeatedly observe that incremental change creates lasting stability for chronic markers more effectively than extreme diets or intense workout regimes.
“Slow, progressive increases in training load will build strength more effectively and safely than sudden spikes in intensity, which can increase the risk of injury,” says Lisa Gold, Principal Physiotherapist at Urban Rehab.
As micro-habits seem less scary, they reduce friction, prevent burnout, and are easy to incorporate into daily life.
Dr. Ester Yeoh, Senior Consultant Endocrinologist at Aspen Diabetes and Endocrine Clinic, says “This year, focus your diet on progress – include more fiber, protein-rich and whole foods, and build habits you can sustain for life.”
Learn more about essential micronutrients from our previous article.
Make Health Boring (It Works Better Than Extreme Goal-Setting)
If it’s boring, you won’t need to think about it, so it’s easy to continue doing.
The most reliable health improvements come from predictable, uneventful routines: consistent meals, steady sleep, medication adherence, scheduled movement, and low-effort mindfulness practices.
Dr David says, “By developing healthy habits and routines, you can use repetition as an anchor for healthy living, as well as emotional and cognitive stability.”
Blocking out hours for the “perfect” wellness routine is not necessary. Try quick five-minute bursts throughout your day, with the option to extend the activities you enjoy.
Habit stacking is a great way to implement new healthy habits. If you wake up and brush your teeth, add standing stretches after. If you make a hot drink before starting your day, you can take a short, simple meditation while waiting for the water to boil.
Fullerton Health’s experience in corporate and chronic care shows that routines, not motivation, determine outcomes. Creating routines that work for you means you won’t need to summon extra discipline or motivation to follow through.
“Boring” practices that blend into daily life make maintaining a healthy lifestyle easier, especially during stressful times, travel, and festive periods.
“Routine can act as a protective factor for patients who are managing chronic risks as there is less room for surprises,” says Dr Michelle.
Measure What Matters, Not What’s Trendy
Many common resolutions focus on superficial metrics like weight and physique.
Rather than focusing on aesthetics, Fullerton Health encourages people to track clinically meaningful indicators such as blood pressure, waist circumference, sleep consistency, resting heart rate, and functional strength.
Dr Michelle says “blood pressure, cholesterol, glucose, and body fat are key markers of health that every adult should monitor annually.”
By measuring stats that give you clear proof of health improvements, collected data can be an accountability partner instead of a source of pressure.
“Simple functional activities such as balance, walking speed or whether injuries keep recurring can give valuable insight into physical health supporting active ageing,” says Lisa.
Build A Support System Around Your Goals
It’s easier to stick to your goals when the world around you supports them.
Social reinforcement doesn’t only mean supportive friends and family that cheer you on, but also environments that encourage healthy habits.
This may include having an accountability partner, participating in office wellness activities, or joining group classes and community events.
A community-first approach makes goal chasing less lonely, and is more sustainable than relying on willpower alone. Social accountability increases adherence, reduces isolation, and transforms health goals from individual effort to a shared lifestyle.
How Fullerton Health Helps You Make Consistency Your Strength
Fullerton Health’s ecosystem of GP clinics, health screening packages, lifestyle coaching, and specialist partners supports Singaporeans through preventive, continuous care.
Receive regular clinical reviews and use accessible wellness tools to stay on track throughout the year, not just in January.
We believe that consistency produces better health outcomes than drastic resolutions. Instead of “new year, new you”, let this year bring a steadier you.
References
- CBS News, Laura Haefeli, Can you actually keep your New Year’s resolution? It depends. Available at: https://www.cbsnews.com/boston/news/keep-your-new-years-resolution/ (Accessed 9 Dec 2025)