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Creating Sustainable Habits through the New Year

'Here we go again....

Another "New Year, New Me"

"This is MY year"

"I'm going to do all the things, and be my healthiest self yet"

We've ALL been there. Whether or not you're a "New Year Resolutionist", or not.

Post holidays, and a fresh start to a New Year, does bring a time to reflect, reset, and take on the new year with a fresh perspective and approach.


It's EASY... REAL EASY to fall back into your old patterns. And when it comes to health, creating sustainable changes that you can continue for... well, let's be real... the rest of your life, is what will drive change and lifelong results.

Too many people fall subject to wasting their motivation on trying to attain unrealistic goals. Or, just fail to PLAN properly, and fail due to a poor approach.

So, let's look at how we can create SUSTAINABLE HABITS that can last a lifetime!!

Start Small:

Begin with small, manageable changes. Setting overly ambitious goals can be overwhelming and increase the likelihood of abandoning the habit.

Focus on One Habit at a Time:

Trying to establish multiple habits simultaneously can be challenging. Concentrate on one habit until it becomes ingrained before adding another.

Set Realistic Goals:

Establish achievable and realistic goals. Break down larger goals into smaller, more manageable steps, making progress more tangible and motivating.

Be Specific:

Clearly define your habit, including when, where, and how you will perform it. Specificity makes it easier to integrate the behavior into your routine.

Anchor to Existing Habits:

Associate the new habit with an existing, well-established routine. This can help trigger the desired behavior by linking it to an activity you already do consistently.

Establish a Routine:

Create a daily or weekly routine that incorporates the habit. Consistency builds a sense of structure, making it easier for the habit to become automatic.

Use Reminders:

Set reminders, alarms, or cues to prompt you to engage in the habit. This can be especially helpful during the initial stages of habit formation.

Track Your Progress:

Keep a record of your efforts and progress. Tracking helps you stay accountable and provides a visual representation of your success, reinforcing the habit.

Celebrate Milestones:

Acknowledge and celebrate small victories along the way. Recognizing achievements, no matter how minor, boosts motivation and reinforces the habit.

Be Patient and Persistent:

Habits take time to develop. Be patient with yourself, and don't get discouraged by setbacks. Focus on the progress you've made rather than perfection.

Incorporate Enjoyment:

Choose habits that align with your interests and values. If you enjoy the activity, you're more likely to stick with it over the long term.

Build in Flexibility:

Life is dynamic, and circumstances may change. Be flexible in adapting your habit to different situations, and avoid an all-or-nothing mentality.

Get Support:

Share your goals with friends, family, or a support group. Having a support system can provide encouragement, motivation, and accountability.

Reflect and Adjust:

Regularly evaluate your progress and adjust your approach as needed. If the habit isn't working as expected, be open to modifying it to better suit your lifestyle.

Incorporate Intrinsic Motivation:

Identify the intrinsic rewards of the habit—how it aligns with your values or contributes to your overall well-being. This intrinsic motivation can be a powerful driver for sustainable habits.

More about goal setting, resolution setting:

Resolution Success Rate:

According to a commonly cited statistic, around 80% of New Year's resolutions fail by the second week of February. The reasons for failure can include unrealistic goals, lack of motivation, or insufficient planning.

Popular Resolutions:

Common resolutions often include goals related to health and fitness (such as exercising more, losing weight), financial well-being (such as saving money, reducing debt), and personal development (such as learning a new skill, quitting smoking).

Top Resolutions:

Surveys and studies consistently find that resolutions related to health and wellness top the list. Examples include losing weight, exercising more, eating healthier, and getting more sleep.

Demographics and Resolutions:

The likelihood of making and achieving resolutions can vary by age group. Younger individuals may be more likely to set resolutions, while older individuals may have a higher success rate in achieving them.

Motivational Factors:

Setting specific and achievable goals, having a support system, and staying motivated are cited as key factors in the success of New Year's resolutions.

Resolution Persistence:

Research suggests that individuals who explicitly make resolutions are ten times more likely to attain their goals than those who do not make explicit resolutions.

Common Reasons for Failure:

Some of the common reasons for resolution failure include setting unrealistic goals, lacking a clear plan, not tracking progress, and losing motivation over time.

Impact of Social Support:

Having a support system or sharing resolutions with friends and family can positively impact success rates. Accountability and encouragement from others can contribute to goal achievement.


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