A study of 2,000 adults found eight in ten of Gen Z are making positive lifestyle changes this year, compared to just 21% of Baby Boomers
Psychologist reveals how to replace bad habits with lasting positive ones(Image: Getty Images)
Gen Z are most likely to overhaul their lifestyles by cutting down on social media and screen time to embrace getting outside and ‘touching grass’. A study of 2,000 adults found 76% of Gen Zers have vowed to make positive changes this year. A third of the younger demographic want to become more active, increase their water intake and shed pounds or build muscle.
A third are planning to adopt a healthier diet, while others want to read more and reconnect with the natural world. However, only one in 10 young adults are considering abandoning caffeine or pursuing a new pastime, and just 8% intend to stop smoking.
Some of the barriers to making these lifestyles changes included a lack of motivation (24%), a lack of time (13%) and not seeing results quickly enough (11%).
Even a lack of desire to change (8%) is preventing some people from establishing new habits.
According to behavioural psychologist Jo Hemmings, for younger adults change feels more attainable when it is divided into small, realistic actions, rather than an ‘all-or-nothing lifestyle overhaul’.
She explained how manageable steps that fit into everyday life can help make progress feel less overwhelming 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.”
Taking smoking as an example, Jo explained that while the figures for those attempting to quit appear low, this might indicate that some have already shifted from traditional cigarettes to alternative smoke-free options.
Rather than eliminating the habit completely, people are adapting their behaviour ‘at a pace that feels achievable’.
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. Practising daily meditation or mindfulness
19. Drinking fewer caffeinated drinks (e.g. tea, coffee or energy drinks)
20. Joining a new club or hobby group