How to Make Resolutions Stick: Building Habits That Last
Every New Year, millions of people set resolutions to improve their lives. Common goals include losing weight, saving money, eating healthier, or learning a new skill. Yet, studies show a sobering reality: most resolutions fail. According to the Statistic Brain Research Institute, only 8% of people achieve their New Year’s resolutions, with most giving up by mid-February. Why does this happen, and how can you be part of the successful minority? The answer lies in habit formation.
The Role of Habits in Achieving Long-Term Goals
Resolutions often fail because they rely on willpower, which is a finite resource. Once the initial motivation wanes, old habits resurface. That’s where understanding the science of habit formation comes in.
Insights from “The Power of Habit” by Charles Duhigg
In The Power of Habit, Charles Duhigg explains the habit loop: cue, routine, and reward. Habits are formed when a cue triggers a routine, which is then reinforced by a reward. For example, feeling stressed (cue) might lead to eating junk food (routine) to feel better temporarily (reward). By understanding this loop, you can rewire your habits by changing the routine while keeping the same cue and reward. For instance, substituting a quick workout or a healthy snack for junk food when stressed can create a healthier habit.
Lessons from “Atomic Habits” by James Clear
James Clear, in Atomic Habits, emphasizes the importance of small, incremental changes. He advocates for the “1% rule”: improving just 1% each day can lead to massive results over time. Clear also highlights the four laws of behavior change:
- Make it obvious: Set clear cues for your desired habit.
- Make it attractive: Pair your new habit with something you enjoy.
- Make it easy: Start with small, manageable steps.
- Make it satisfying: Reward yourself to reinforce the behavior.
These principles shift the focus from grandiose resolutions to daily systems that drive progress.
Solution: Take the “Get Fit Eat Well” 40-Day Challenge
If you’ve struggled with sticking to your resolutions, the “Get Fit Eat Well” 40-Day Challenge offers a structured way to build sustainable habits. This challenge incorporates the science of habit formation to help you achieve your health and wellness goals.
What Is the Challenge?
The “Get Fit Eat Well” 40-Day Challenge is designed to guide participants through:
- Mise en place (Preparation): Organize your environment to support your goals.
- Starting small: Commit to putting on your workout gear daily, even if you don’t feel like exercising initially.
- Accepting the challenge: Take the first step by declaring your commitment.
- Tracking progress: Send a “before” photo and record daily wins.
- Consistency is key: Show up for the first three sessions to build momentum.
Why 40 Days?
Research suggests it takes, on average, 21 to 66 days to form a new habit, depending on the complexity of the behavior. A 40-day timeframe strikes a balance between giving participants enough time to see progress while maintaining focus and motivation.
How It Helps
The challenge combines habit formation strategies with community support, accountability, and practical tools for long-term success. By focusing on gradual, consistent improvements, you’ll create habits that last well beyond the challenge.
Call to Action
Make this year different. Instead of setting vague resolutions, commit to building habits that align with your goals. Join the “Get Fit Eat Well” 40-Day Challenge and take the first step toward a healthier, more fulfilling life. With the right strategies and support, you can be part of the 8% who turn their resolutions into reality.
Visit GetFitEatWell.com to learn more and sign up today!