Why you should form habits instead of resolutions in January
At the start of any year, many of us look to this new beginning as a “fresh start” or “clean slate”. Habit-forming experts say that the start of a new year, season, job, or relationship is a great time to drop bad habits and build healthy ones. That said, when most people consider the new year, they think about setting resolutions. Unfortunately, studies show over a third of people set resolutions, but more than 80% fail by mid-February. This often leads people to avoid resolutions, resulting in the perpetuation of unhealthy habits.
The good news? Simple tools can help you form healthy habits instead of focusing on resolutions. My favourite habit formation tips come from Gretchen Rubin, author of Better Than Before: What I learned about making and breaking habits – to sleep more, quit sugar, procrastinate less, and generally build a happier life. I highly recommend checking it out for a more in-depth view of the strategies that I am about to share.
If you want quick tips to stick to your healthy habits (e.g., exercising daily, sleeping longer, eating better) or drop bad habits (e.g., doom-scrolling, snacking), then these 10 tools are exactly what you need!
10 tools to build healthy habits for the new year
1. SMART: Setting vague goals such as “eat more healthfully” are generally unhelpful. Instead, make your goal Specific (e.g., limit alcohol intake to 1 drink twice weekly), Measurable (12 oz beer or 5 oz wine), Achievable (we didn’t say no alcohol), Relevant (this will reduce sugar / carbohydrate intake), and Timely (twice weekly).
2. Foundation: Take care of the basics before starting challenging habits (e.g., daily meditation). Make sure you get enough sleep (experts recommend 7-9 hours daily for adults), exercising regularly (30 minutes 5 times per week), and managing eating and drinking habits. This prevents physical and mental burnout, and gives you the energy and self-control to build more healthy habits.
3. Abstaining: For many people, moderating something is difficult and abstaining is inherently easier. If you struggle with moderation (e.g., eating just one piece of chocolate), it is better to abstain altogether. Use this strategy to reduce unhealthy habits such as eating too many snacks or sugary treats (i.e., avoid them completely). This is also why practising “Dry January” (not drinking alcohol during the month of January) feels doable for many people.
4. Convenience: Make healthy habits convenient and unhealthy habits difficult to engage in. For example, only keep healthy snacks in your office and invest in gym equipment and a workout app so that you can exercise at home.
5. Monitoring: Some people are motivated by evidence that habits are making a positive difference in their lives. Track habits you are trying to change such as how much/what you are eating using a food journal or how often you are moving/exercising with an activity monitor or smart watch.
6. Safeguards: Our healthy habits are often derailed during periods of temptation (e.g., eating out) or changes in routine (e.g., vacation). It is important to anticipate and plan for these situations. For example, if you plan to order takeout, can you check ahead to choose more healthy options? Or if your schedule will be disrupted, can you still make time for exercise?
7. Accountability: If you are anything like me, then maintaining healthy habits is often easier when there is some sort of external accountability. Stay accountable by asking a friend or family member to call you out or join you in healthy habits (e.g., virtual yoga, or a 30-day whole food challenge).
8. Pairing: Pair healthy habits with enjoyable activities, and unhealthy habits with activities you despise. For example, if you want to use the treadmill more you can limit yourself to watching your favourite show on your streaming service, only when you are on the treadmill. And if you really want to limit your social media use, only check social media when you are doing squats or crunches!
9. Scheduling: People follow through better when something is scheduled. Put it on your calendar! Sign up for workout or yoga classes in advance so that you are more likely to attend. Even scheduling 5 minutes of time for breathing exercises or meditation can make these relaxing breaks more likely to occur.
10. Loopholes: Watch for common loopholes that can derail your healthy habits. Examples include the tomorrow loophole (what I do today doesn’t matter, I’ll start my new habit tomorrow), the one-coin loophole (what difference does this one treat or one exercise class make?), or fake self-actualization (you only live once, so better not pass this up!).
What goals will you set for January to foster your health and wellbeing? What strategies will you use to support those goals? Consider these questions as we charge ahead into the new year!