Every January, many of us set ambitious New Year's resolutions, but have a hard time sticking to them for more than a month or two. What if the key to lasting change is focusing less on goals and more on sustainable daily habits? Here's why small, consistent actions can lead to major transformations.
The Downside of Setting Big Goals
New Year's resolutions often include drastic changes like losing 30 pounds or making extreme diet changes, which can feel overwhelming and lead to an all or nothing mentality that ends in frustration. Statistics show that about 80% of these resolutions fail by February.
James Clear, author of Atomic Habits, encourages shifting the focus from goals to habits. He suggests that small, consistent improvements can lead to significant results.
Turning Goals into Actions
To transform a large goal into daily habits, it’s crucial to break it down into smaller, manageable tasks:
Losing Weight: Instead of setting a goal to lose 30 pounds, start with a habit of walking for 20 minutes each day before breakfast. Gradually increase the duration or intensity over time.
Eating Better: Rather than aiming to "eat better" overnight, begin by incorporating one serving of vegetables or a source of protein into each meal. These simple changes can naturally lead to healthier meal choices.
Making Habits Last
Creating an environment that encourages new habits is crucial for long-term adherence:
Steven Bartlett, author of Diary of a CEO, talks about the importance of setting up your environment to help you succeed. For instance, keeping sneakers by your bed can make it easier to commit to that morning walk, or having pre-cut vegetables available can simplify healthy snacking.
Habit stacking is a strategy where you "stack" a new habit onto an existing one. By linking new habits to a routine you already do daily, the established habits act as cues for the new behavior and makes it easier to stick to new habits.
Examples:
• After brushing your teeth (existing habit), set out your workout clothes (new habit).
• After pouring your morning coffee (existing habit), pack your lunch for the day (new habit).
• After you put on your running shoes (existing habit), stretch for five minutes (new habit).
Recap: The Power of Habits
Small, daily habits make your goals more realistic and sustainable, leading to lasting change.
This coming year, try focusing on these small steps. Remember, the journey to achieving big goals is made up of the little habits we practice every day. Let's start building those habits now!
Recommended Reading:
Atomic Habits by James Clear
Tiny Habits by BJ Fogg
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