Swap extreme resolutions for sustainable habits this New Year

As the calendar begins the new year, millions embark on a familiar quest: the New Year, New Me reset. Gym memberships surge, diet plans dominate social media, and ambitious lists fill the pages of calendars worldwide. Yet, despite this universal fervour, a startling truth emerges by February: the majority of those resolutions have already faded into obscurity.

Cognisant of this common phenomenon, Tetley Tea has witnessed the highs and lows of new year aspirations reflected in their sales figures. A manufacturer of green tea, traditionally associated with detox and weight loss, they've experienced a noticeable surge in sales each January. However, they also recognise a pressing issue: the resolutions many set can often be unhealthy, unrealistic, and unsustainable.

“New Year’s resolutions are meant to inspire us, not overwhelm us,” says Candice Sessions, Marketing Manager at Tetley. “With everything people juggle in January — tight finances, back-to-school pressures, and the challenge of returning to routine — it’s no surprise that resolutions often fall by the wayside. This year, we’re encouraging South Africans to replace extreme resolutions with small, impactful habits supporting long-term well-being.”

A brief history of New Year’s resolutions

The tradition of making New Year’s resolutions is steeped in antiquity, dating back over 4,000 years to the ancient Babylonians. As they welcomed the season of planting new crops, they would pledge allegiance to their king and assure their gods of repayment for debts, with the hope of earning divine favour. This historical backdrop showcases one of the earliest forms of goal-setting.

As the Romans followed suit, they made moral commitments to the god Janus, named after the deity of transitions. The establishment of January 1 as New Year's Day by Julius Caesar cemented this practice into a recognisable tradition. Early Christians continued the trend, incorporating the New Year as a time for reflection and renewal, often marked by night services focusing on resolutions.

Today, while resolutions have transformed largely into secular commitments focused on self-improvement, the struggle to maintain them endures. Recent research indicates that under 10% of those who set resolutions successfully uphold them throughout the year.

Why resolutions rarely work

Dietitian and Tetley partner Mbali Mapholi notes that the downfall of many resolutions lies in their foundations: “Most resolutions fail because they're built on pressure, not planning. Dramatic change often leads to disappointment, while simple, sustainable progress tends to yield results.” She highlights four key pitfalls that often lead to the collapse of well-meaning resolutions:

• Unrealistic expectations: Many aim for sweeping life changes instead of manageable steps.
• All-or-nothing mindset: A single indulgence can lead to despair, making people abandon their efforts entirely.
• Lack of planning: January can be financially tight, hindering ambitious health commitments.
• Perfectionism: Striving for drastic change often turns wellness into a source of stress, further exacerbated by social media comparisons.

A better way to start the year

Instead of rigid resolutions that may lead to burnout, Mbali encourages a focus on small but meaningful changes that seamlessly incorporate into daily life. “Healthy change isn’t about reinventing yourself on January 1 — it’s about creating balance and making wellness an enjoyable part of your routine,” she advises.

To guide South Africans toward a more approachable start to 2026, she offers a few insightful tips:

• Sustainable steps: Opt for “I’ll move my body three times a week” instead of “I’ll go to the gym every day.” Remember, even a mindful walk counts!
• Rituals, not rules: Establish a calming morning routine, possibly enjoying a warm cup of Tetley Green Tea to set a positive tone for the day.
• Consistency, not perfection: Regular small steps lead to progress, not quick, drastic changes.
• Reflect regularly: Check in on your progress monthly rather than waiting until year-end to evaluate your journey.

As the New Year unfolds, consider shifting your approach to resolutions. Remember, the goal is not to burden yourself with lofty ambitions, but to embrace small, sustainable habits that will contribute positively to your overall well-being.

IOS