Want to Succeed In The New Year? Don’t Make Resolutions, Create Habits Instead

As we ring in the New Year, it’s tempting to set lofty goals and make grand resolutions. But let’s face facts: how often do these resolutions stick? It’s rare to hear someone in July bragging about the success they’ve had achieving their New Year’s resolutions. In fact, most people hope everyone will forget about the big promises they made on January 1.

Luckily, there’s a more effective approach!  Don’t make resolutions, create habits. This mantra can lead to real, sustained change.

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Understanding Resolution Pitfalls

So, what’s the deal with New Year’s resolutions falling apart so often? The truth is that resolutions are typically based on wishful thinking rather than on actionable plans. They tend to be either too vague or way too grandiose. Let’s take a few classic examples: 

• I want to be happier.
• I’ll exercise more.
• I’m finally going to start a business. 
• I’m going to finish that book.

Nice thoughts, sure, but where’s the roadmap? These kinds of resolutions are missing specifics—they don’t have measurable steps or clear goals, which makes sticking to them a real challenge.

But here’s a game-changer: instead of floating around in a sea of vague resolutions, why not focus on crafting habits that are concrete and actionable? This means breaking down those lofty resolutions into smaller, more manageable actions. It’s about shifting from “I want to be happier” to “I will spend 15 minutes a day doing something I love,” or morphing “I’ll exercise more” into “I’ll take a 30-minute walk every day after lunch.” It’s all about adhering to our mantra: don’t make resolutions, create habits.

This is not just about making changes; it’s about making changes that last. By turning your aspirations into daily or weekly habits, you’re setting up a framework for consistent progress. You’re no longer just hoping for change; you’re actively building it into your routine. This strategy paves the way for real, sustained transformation—the kind you’ll still be proud of when July rolls around!

The Habits Advantage

In my journey to understand why we struggle with resolutions and excel at habits, I came across two incredibly insightful books: Atomic Habits by James Clear and Feel Better in Five by Dr. Rangan Chatterjee.

These aren’t just any books—they completely changed how I view habit formation. They helped me understand why it’s so important to focus on habit creation versus goal setting. 

These books are not just good; they’re fantastic. Each offers a unique perspective, yet they converge on the same essential truth: small, consistent actions lead to big changes.

What fascinated me about these books is how they break down the complex concept of habits into something clear and actionable. As I read them, it clicked for me—those nebulous New Year’s resolutions we all make (and often forget) just don’t stand a chance against the power of well-crafted habits. These authors aren’t just preaching theory; they back it up with practical advice that can really shift your daily life.

While Atomic Habits delves deep into the psychology of habit formation and offers a roadmap for building and sticking to new routines, Feel Better in Five presents a more bite-sized approach. It’s about making tiny changes that add up over time. Both books echo the same sentiment: the tiny steps we take are the ones that pave the way to real, lasting change.

Practical Strategies for Habit Formation: Making It Stick

Now, let’s talk brass tacks about habit formation. It’s one thing to want to change, to have all the intentions in the world, but the real magic happens when we put a system in place that transforms those intentions into reality. It’s not just about saying, “I’m going to do this thing.” It’s about creating a foundation that makes that thing an integral part of your life.

One strategy that’s been a game-changer for me is habit stacking. This isn’t some complex theory; it’s beautifully simple and incredibly effective. Habit stacking is about piggybacking new habits onto something you already do without fail. Let’s say you’re a coffee aficionado, like me, who doesn’t start the day without a cup of joe. That’s your established habit, your non-negotiable morning ritual.

Here’s where the stacking comes in. You want to introduce a new habit—for example, taking vitamins or doing a quick morning meditation. Instead of just hoping you’ll remember to do it, stack it onto your coffee habit. Keep your vitamins next to the coffee pot or where you store your mugs helps reinforce the connection. Every morning, as you get a mug out of the cabinet or pour your first cup of coffee, you’ll be reminded to take your vitamins. Or, while sipping that first glorious cup, you spend a few minutes in meditation.

What you’re doing here is creating a link—a mental and behavioral bridge—that turns these new actions into daily tasks. The beauty of this is that you don’t have to force yourself to remember to do something completely new; it becomes as automatic as making your coffee. This is the essence of forming automatic routines—taking a desired action and anchoring it to an existing habit.

But don’t stop there. Think about your whole day. Where can you add these little bold actions? Maybe it’s doing five minutes of stretching right after brushing your teeth, or jotting down three things you’re grateful for after you check your morning email. It’s about turning your aspirations—those daily goals—into tangible, doable actions.

Remember, the key to building healthy habits isn’t making big, sweeping changes. It’s taking small, daily actions that build over time and transform our behavioral patterns into something new and beneficial. This way, we’re not just chasing after common resolutions. We’re crafting a clean slate every day, getting that hit of dopamine each time we complete a daily task, and in doing so, we’re weaving the fabric of an awesome life, one habit at a time.

Expanding Knowledge: Additional Resources

For those interested in exploring this topic further, I recommend checking out Dr. Chatterjee’s podcast, Feel Better, Live More, particularly episode #145 with James Clear. It provides a condensed but rich overview of habit formation, emphasizing how daily actions and regular basis commitments lead to healthier habits.

Embracing Habits for Long-term Success

The journey toward an awesome life isn’t about setting common resolutions; it’s about upping your chances of success through habit formation. Don’t make resolutions, create habits to ensure a sustainable path to personal growth and achievement.

Habit formation is like weaving a cable; each day we add a thread, and over time, these threads become unbreakable. By focusing on anchor behaviors and making small but bold actions, we can transform our lives.

Clean slate thinking each morning, along with the hit of dopamine from accomplishing a daily goal, reinforces our commitment to these new habits. Ultimately, don’t make resolutions, create habits is not just advice; it’s a proven method for achieving lasting change and satisfaction.