Why We Struggle and How to Fix It
Let’s talk about why we fail so often at keeping our resolutions. Why is it so easy to start new habits but so hard to keep it? It’s not because we are lazy (phew) – it’s because our brains are hardwired for comfort. Once our brain forms a habit loop (cue, routine, reward) it operates on autopilot. New habits take time to embed themselves into our neural pathways. Old, well-worn habits cling to our brain like a toddler to their favorite stuffed animal.
Contrary to belief, research shows it takes an average of 66 days to form a new habit, not the 21 days most people think it takes (thanks self-help books). Patience, persistence, and a solid plan will be the key to success!
The Good, The Bad and The Ugly: Breaking Old Habits
If your resolution involves breaking a bad habit (say bye-bye to your 3pm candy bar binge), the brain’s addiction to old routines may work against you. Luckily, the brain is neuroplastic (not those kind of plastics), meaning it can rewire itself.
The secret is to replace the bad habit with a new, better habit, rather than trying to eliminate the old habit cold turkey.
A good example, if you’re trying to stop eating junk food every night, don’t focus on resisting it. Instead, swap it for something healthier so your brain still gets a sense of reward. You’re not depriving yourself; you’re just rewiring your brain to associate a new routine with the same reward.
How to Set Yourself Up for Success
How do we actually make our resolutions work? Here’s a 3-step framework to help you put the science into action and kickstart the good habits!
Step 1: Set a Specific, Achievable Goal
Vague goals like “be healthier” or “get organized” aren’t as likely to succeed. A specific goal such as “I will walk 10,000 steps every day” or “I will declutter one room per week” increases your chances. The more specific, the easier it is for your brain to latch on to the habit. Clear goals give people a sense of purpose, a target to reach, and a chance to celebrate the small victories.
Step 2: Start Small, Then Build
The “all or nothing” approach is your enemy. Want to run a marathon? Start by walking for 30 minutes a day. Want to read 100 books this year? Start with 10 pages a day. The key is to make your resolution so small and easy that it feels effortless. Once you’ve successfully nailed the little stuff, gradually increase your efforts to keep the momentum going.
Step 3: Track Your Progress (and celebrate the wins!)
Nothing feels better than seeing progress. Try keeping a journal or use an app to track your progress (there’s an app for everything!). You don’t need to wait until next December to see (and celebrate) how far you’ve come. Celebrate those milestones along the way, no matter how small they are!! Did you walk 10,000 steps 3 days in a row?! Treat yourself to something special like new socks for all of the walks you’ll take! The small rewards will help reinforce the habit and make your journey more enjoyable!
BONUS TIP: Accountability!
Whether it’s a friend, a coach, AI app, or a resolution buddy, accountability is your secret weapon.
