With the new year, you may be in a time of reflection and goal setting. The end of the year marks an exciting energetic shift symbolizing shedding old habits and a fresh new start. With this energy often comes resolutions- those lofty goals we set with the best of intentions to motivate ourselves to make change.
But research shows that most resolutions are abandoned within weeks. It’s even become known in pop-culture. Only ~40% of people maintain their resolutions beyond 6 months. This isn’t a failure of motivation or discipline; it’s a misunderstanding of how behavior change actually works.
Resolutions vs. Habits: What’s the Difference?
Resolutions typically focus on outcomes. They center on what we want to achieve: reading more books, losing 10 pounds, wake up earlier. While goals help provide direction, they don’t address how the change will actually happen. The focus is on the result, which psychologically is less sustainable.
Habits, on the other hand, focus on the process. They emphasize repeated actions that lead to meaningful outcomes. Say you have a goal of reading more books in 2026. Rather than setting a specific number to achieve (resolution), think about the steps you need to take to start reading more in general- the new habit.
Behavioral research shows that habits are driven more by context and routine than by motivation. When behaviors become automatic, they reduce decision fatigue and free up mental energy, making them easier to sustain long term.
The Science of Habit Formation
Habits tend to follow a cue–routine–reward loop. The cue, or trigger, is a signal that tells your brain to go into automatic mode using a specific habit.
These can be a range of things, including:
- A time: the 2pm slump
- A place: Your desk at work
- An emotion: Feeling stressed or bored
- Other people: Seeing co-workers
- Past action: finishing a meal
The routine, or behavior, is the action you take when you’re cued. For instance, taking an afternoon coffee break, eating a cookie, scrolling on social media, or visiting a co-worker.
The reward, or benefit, is the positive outcome that satisfies your needs in the moment. The sugar craving from the cookie, mental distraction from scrolling, or social connection with a co-worker.
Here’s what it looks like in action. Waking up at 7am (cue) prompts you to make coffee (routine), which leads to the reward of feeling awake and ready for your day. The reward is what keeps the habit intact.
Neurologically speaking, the basal ganglia play a key role in the formation of habits. This set of brain structures deep in the brain automates repetitive actions, turning conscious efforts into unconscious habits. This can motor skills like riding a bike to thoughts and emotions.
Build on What You’re Already Doing
One of the most effective ways to create new habits is through habit stacking- where new behaviors are attached to ones that already exist.
Researcher BJ Fogg created the tiny habits model that focuses on making new behaviors extremely small, connecting them to existing routines and celebrating successes. His model leverages “anchor habits” as the foundation for change.
You reduce the cognitive effort to remember or start the new habit when it’s added immediately before or after the established anchor habit
For instance:
- Stretch while your coffee brews
- Practice gratitude while brushing your teeth
- Take a walk after dinner
- Read before turning off your light in bed
This idea of habit stacking leverages automatic behaviors already in place, improving adherence and making success more sustainable.
Make Habits Specific and Realistic
One of the biggest challenges with new year’s resolutions is that they are often too big, too vague, or too disruptive. “Exercise more” or “eat healthier” is too vague for your brain to follow.
The most effective habits are:
- Small enough to do on your busiest day
- Specific enough to remove questions
- Realistic enough to fit into your life
Try this:
- Instead of “meditate everyday” try: “Take three deep breaths when I sit at my desk”
- Instead of “eat more vegetables” try: “Add on a veggie to every lunch”
- Instead of “read more” try: “Reading at least one page before I go to sleep”
Smaller habits reduce resistance and increase consistency. Research shows that even tiny habits, when repeated, can lead to larger behavior change over time, increasing confidence and momentum.
Design Your Environment for Success
We respond to our environment more than we realize. The spaces we spend time in shape our behavior every day.
Setting up our environments for success can support our habits by making wanted change easier, “bad” habits harder, and reduce friction, which makes new habits harder.
- Want to drink more water? Keep a water bottle full at your desk.
- Want to walk after dinner? Keep your sneakers ready by the door.
- Adding veggies to your meals? Prep them in advance so they are ready to go.
Behavioral economics research consistently shows that small changes in environment often outperform motivation-based strategies because they influence behavior automatically. And while motivation seems to be play an important role, our behaviors are more influenced by recurring triggers and what’s around us.
Expect Setbacks — and Plan for Them
Building new habits is hard, and setbacks are inevitable. But setbacks don’t equal failure – they are a part of the process. Stress, illness, travel, and disrupted routines are all part of life and affect consistency.
Have a plan in place for when life gets challenging. If you know you’re going to be traveling, look ahead to find other times to meet your goal.
How we respond to set-back is what matters. Having self-compassion, rather than self-criticism, is connected to longer-term behavior change, especially when it comes to health. A helpful mindset is the “never miss twice” rule: one missed day doesn’t derail progress—what matters is returning to the habit as soon as possible. It focuses on consistency rather than perfection, which is critical to success.
Measuring Progress Without Obsession
Tracking progress can reinforce habits, but it’s important to focus on the behavior and process, not just outcomes. Weight, energy, or mood may fluctuate, but consistent behaviors are what drive long-term results.
Some effective ways to measure progress include:
- Tracking how often you complete a habit
- Reflecting weekly rather than daily
- Celebrating small wins and streaks
Research shows that acknowledging progress, no matter how small, boosts motivation and reinforces the habit loop. Acknowledgements can look like a material reward (buying a new pair of running shoes), social reward (celebrating with friends) or anything in-between.
The Takeaway: A New Year Built on Sustainability
The New Year doesn’t require a complete overhaul of your life. Lasting change comes from small, intentional actions repeated consistently over time.
By focusing on habits instead of resolutions, and by building on what you already do, you create a foundation for change that is realistic, resilient, and sustainable. Over time, these habits don’t just change what you do; they change how you live.