How to ditch unhealthy habits and make new life-style modifications that stick

A study of 2,000 adults explored effective ways to achieve lifestyle changes, with 76% of Gen Z making positive changes this year

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Gen Z are the most likely to make lifestyle changes, according to new research. A survey of 2,000 adults revealed that a whopping 76% of Gen Zers are committed to making positive changes this year. It found that reducing screen time and social media use in favour of getting outdoors are just some of the changes Gen Z are keen to make.

Others are keen to increase their water intake (32%) and shed pounds or build more muscle (30%). In addition to the 29% who plan to adopt a healthier diet, others are keen to read more and reconnect with nature.

However, only a small fraction of young adult are contemplating giving up caffeine or taking up a new hobby, and only 8% plan to quit smoking.

Hurdles to making these changes include a lack of motivation (24%), time constraints (13%) and not seeing results swiftly enough (11%). Even a lack of desire to change (8%) is preventing some people from establishing new habits.

Behavioural psychologist Jo Hemmings suggests that for younger adults, change seems more achievable when broken down into small, realistic steps, rather than a complete lifestyle transformation.

She elaborated on how manageable steps that can be incorporated into daily life can make progress feel less daunting and more sustainable.

“Progress doesn’t always happen in a straight line and recognising that can help people stay motivated rather than discouraged,” she said.

“Change is possible, and it doesn’t have to happen all at once.”

Using smoking as an example, Jo revealed that while the statistics for those trying to pack it in may seem low, this could suggest that some people have already switched from conventional cigarettes to alternative smoke-free products.

Rather than ditching the habit entirely, people are modifying their behaviour ‘at a pace that feels manageable’.

The research found the best way to stick to lifestyle swaps was to start small, with setting one or two goals considered most achievable

Other tried and tested aids to self-improvement for all adults included making it part of a routine, rewarding yourself for progress, and tracking improvements through an app or a journal.

Doing it with friends and family, celebrating milestones with a treat and turning it into a game or challenge also got people pumped.

The study, carried out via OnePoll, also found these tips are employed by those who want to quit smoking, with 54% of Gen Z claiming small steps made them more likely to succeed.

Smoke-free alternatives also supported 40% of all respondents who have attempted to make the change, alongside advice from healthcare professionals (36%), incentives and rewards (35%) and support from friends and family (33%).

For many adults trying to quit their main motivators were to improve their health (75%), to save money (48%) and for their loved ones (37%).

THE TOP LIFESTYLE SWAPS FOR 2026:

1. Exercising more

2. Drinking more water

3. Trying a healthier diet

4. Losing weight and or gaining muscle

5. Reading more

6. Going outside more

7. Drinking less alcohol

8. Committing to a weekly exercise routine

9. Embracing new financial habits

10. Spending less time on my phone

11. Spending less time on social media

12. Drinking fewer sugary drinks

13. Cutting down on takeaway meals

14. Setting a regular bedtime

15. Meal prepping

16. Reducing single-use plastics

17. Setting a regular wake up time

18. Practicing daily meditation or mindfulness

19. Drinking fewer caffeinated drinks (e.g. tea, coffee or energy drinks)

20. Joining a new club or hobby group