Most of us have at least one thing we’d like to change in the new year, and health and fitness-related resolutions are usually at the top of the to-do list.

But the reality is that more than half these goals are ditched after only a month. It’s usually because they’re simply too big to be achievable, say psychologists.

So here are some simple, practical and effective small tweaks you can stick to all year...

Have natural yoghurt for breakfast: Women who eat five or more servings a week are a fifth less likely to develop high blood pressure than those who eat it once a month, according to research presented at a American Heart Association conference

It’s thought the bacteria in yoghurt has a beneficial effect on blood vessels.

Add chopped fruit: Research revealed at the European Society of Cardiology Congress in Barcelona found that while five-a-day is the ideal, it’s makes a big difference if you can get to three-a-day.

Try a variety of colours: The more vibrant the colour of fruit and vegetables, the more antioxidants they contain. Antioxidants have been associated with fighting the signs of ageing, boosting immunity and protecting against cancer. 

Drink from a glass, not a bottle: Dr Natalie Blakely, aesthetic doctor and founder of the Light Touch Clinic, says, “While drinking lots of water is vital for healthy skin, over time, pursing your lips to drink from plastic bottles causes fine lines to develop around the mouth.”

Get hopping mad: A Loughborough University study found that just two minutes of hopping a day may reduce your risk of hip fracture.

“Hopping is high-impact exercise – putting stress through our bones which encourages them to grow stronger,” explains Dr Sally Norton, an NHS weight-loss consultant.

“Skipping, jumping and running are just as good as hopping – adding some oomph to your exercise routine may reap rewards for decades to come.” 

Take an online hearing test: It’s the best way to protect your hearing – yet research shows that people tend to wait up to 10 years before doing anything about a hearing problem.

Use an electric toothbrush: “It’s the difference between using a vacuum cleaner and a dustpan and brush,” says Dr Uchenna Okoye, clinical director of London Smiling dental group.

“Power brushing is faster and more effective than brushing by hand.”

Stand up for yourself: “Those who do desk jobs suffer more back pain than those working in manual jobs where lots of lifting is involved,” says Tim Hutchful, of the British Chiropractic Association.

“Sitting causes up to twice as much pressure on discs in the spine as standing. Take regular breaks from sitting by getting up and walking around for two minutes at least once an hour.” 

Eat from a 10-inch plate: Do this, says US professor Brian Wansink, and you’ll eat 22 per cent less than using a standard 12-inch dinner plate.

In fact, this simple measure could save you an extra 500 calories a day, which could add up to a pound lost in a week. Take the stairs: It’s not just an obvious way to build exercise into your day, it can make your brain bigger and more youthful.

Canadian researchers found the exercise involved in walking up four flights of stairs every day reduced brain age by more than two years.

It appeared the activity boosted levels of a substance called BDNF (brain derived neurotropic factor), which promotes the growth of brain cells.

Give blood: Only four per cent of the eligible population donate, yet the NHS needs more than 6,000 people to give blood every day.

Donating regularly gives you more than just a good feeling. It can reduce your risk of heart disease.

A study showed that those who donate blood every two years were 88 per cent less likely to suffer a heart attack, thought to be due to the lowering of iron levels. 

Change “I can’t” to “I want”: Some words are hidden negatives that influence your brain to think about yourself in a certain way, warns motivational expert Janet Thomson.

For example, change “I can’t stay up late” for “I want a good night’s sleep” or “I can’t wear high heels these days” to “I want shoes that feel good”.

It switches your mindset from passive to active, reminding you that you are in control of the choices you make.

Become a flexitarian: Red and processed meat consumption are thought to increase the risk of bowel cancer, so consider becoming a flexitarian if you don’t want to be vegetarian but like the idea of eating more plant-based foods and fish.

“Try a meat-free day a week and go from there,” says Julie Montagu, author of Superfoods (see Bookshop on page 82).

Exercise alfresco: Jogging in a natural environment, such as a park or forest, is twice as good for mental health as a trip to the gym.

Researchers from the University of Glasgow found that being around greenery lowered stress levels.

Exercising outdoors also helps to boost feel-good chemical serotonin.

Ditch the tablet before bedtime: Researchers from Harvard Medical School found that people who read from a backlit device at night take longer to fall asleep than those who read from the printed page.

They also spend less time in REM sleep and are groggier in the mornings. It’s thought that the blue light emitted by devices suppresses the production of melatonin, the hormone that controls sleep. Squeeze lemon juice on your greens: Spinach, broccoli and kale contain high levels of iron.

However, it’s in a form – known as non-heme iron – that is difficult for the body to absorb directly. A dose of vitamin C from a squirt of lemon juice will help absorption. Eat fish once a week: Oily fish provides omega-3 fats which protect mental health and heart health.

Try anchovies, mackerel, sardines, herring, trout and fresh tuna, as well as salmon. Hate fish? Bare Biology, £47.50 (barebiology.com) is the purest form of omega-3 on the market and doesn’t taste of fish.