A new year is on the horizon, which means you've probably already thought about the things you'll do differently to improve your life over the coming months.
And while many start off with a great list of goals that may include eating better, exercising or spending less, sticking to resolutions is difficult.
In fact as new research by Strava, an online social network for athletes, has uncovered, by January 12, chances are you'll have ditched your good intentions altogether.
'A key factor in success is motivation and by analysing 31.5 million activity uploads, we've been able to pinpoint the day your motivation is most likely to waver,' Gareth Mills told The Daily Telegraph.
When the champagne is flowing on New Year's Eve you may feel like it's possible to start the year capable of achieving anything (stock image)
'Sticking to resolutions is hard and we all know there's a lot of talk and pressure in January about getting fitter and being healthier,' Mr Mills added.
Of those who do manage to struggle through January, by February 80 per cent will have given up on their resolutions, according to previous studies.
More often than not, the reason why people don't manage to achieve their goals is unrealistic expectations and a lack of preparation.
But fortunately there is something you can do about both.
'There's a lot of talk and pressure in January about getting fitter and being healthier,' said Gareth Mills of Strava (stock image)
Speaking previously to DailyMail.com, TV host and self-help expert Dr Phil McGraw shared there are a number of things you can do if you want to avoid dropping out of your commitments.
He advised, ahead of anything else, to take some time to write your goals down and to get really clear as to why you're making changes.
Vague goals such as 'I want to do better' or 'I want a better job' will not pan out, the host warned, because unspecific goals make it impossible to track progress.
Dr Phil McGraw (pictured) said it's better to only make two or three resolutions and to be clear about why you want to make changes
Next, Dr Phil recommends adding a timeline as well as creating a larger plan to ensure your success.
'You have to identify the specific steps required to move you from where you are to where you want to be,' he said.
Smaller actionable goals which contribute to a larger more specific outcomes will probably see you become more successful than rushing in to make big changes all at once.
Dr Phil's recommendation is to set a goal for each month, and outlining what needs to be done over the course this 30-day period in order to attain this.
In addition, the host advised asking yourself the two following questions: 'What am I willing to do to reach my goal?' and 'What am I willing to stop doing to reach my goal?'
Those making resolutions should also only focus on two or three at the most, said Dr Phil, and these should offer some feeling of reward when achieved.
Accountability was also viewed as another pillar to success, a point further touched on by the Strava study.
It found if exercising was one of your resolutions, then workout out with others encouraged more activity and that joining a gym boosted people's activity by 46 per cent.
'If you know you have to look somebody in the eye and answer questions, then you're much more likely to do it,' Dr Phil said.
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News Pictures The exact date you'll give up on your New Year's resolution revealed
You don’t have to pack away your bikini just because you’re the wrong side of 20. These body-beautiful stars reveal their secrets to staying in shape and prove you can smoulder in a two-piece, whatever your age. Read on and be bikini inspired!
TEENS
Hayden Panettiere
Size: 8
Age: 18
Height: 5ft 1in
Weight: 8st
To achieve her kick-ass figure, Hayden – who plays cheerleader Claire Bennet in Heroes – follows the ‘quartering’ rule. She eats only a quarter of the food on her plate, then waits 20 minutes before deciding whether she needs to eat again.
Hayden says: “I don’t have a model’s body, but I’m not one of those crazy girls who thinks that they’re fat. I’m OK with what I have.”
Nicollette says: “I don’t like diets – I see it, I eat it! I believe in eating healthily with lots of protein, vegetables and carbs to give you energy.”
kim cattrall
Size: 10-12
Age: 52
Height: 5ft 8in
Weight: 9st 4lb
SATC star Kim swears by gym sessions with Russian kettle bells (traditional cast-iron weights) and the South Beach Diet to give her the body she wants. To avoid overeating, Kim has a radical diet trick – squirting lemon juice on her leftovers – so she won’t carry on picking.
Kim says: “I am no super-thin Hollywood actress. I am built for men who like women to look like women.”
https://i.dailymail.co.uk/1s/2018/12/23/00/7747752-6523801-image-a-107_1545525292989.jpg
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