The New Year. A fresh start. A blank slate.
It’s the perfect time to revamp your habits and create a routine that sets you up for success.
But let’s be honest: how many of us have set ambitious resolutions only to abandon them by February? Even most of us Filipinos would have all these resolutions only to lose track and forget them as early as the week after!
Creating habits that stick isn’t about grand gestures—it’s about consistency, sustainability, and a bit of planning.
Here’s how to make those healthy habits last all year:
Step 1: Start Small and Be Specific
One of the biggest mistakes with New Year’s resolutions is trying to change too much at once. Instead of vague goals like “I want to get fit this year,” break it down into actionable steps such as, “I’ll do a 30-minute workout three times a week.”
Small, specific goals feel less overwhelming and are easier to stick to. Plus, each win builds confidence and momentum. Goal-setting done right is the foundation of lasting success.
Step 2: Habit Stack
Want to make a new habit stick? Attach it to something you already do. This strategy, called “habit stacking,” helps integrate new routines into your life seamlessly.
Here are a few examples:
- Drink a glass of water right after brushing your teeth.
- Do 10 minutes of stretching after your morning coffee.
- Prep a healthy lunch while you’re making dinner.
By linking new habits to familiar ones, you’re more likely to stay consistent.
Step 3: Plan Ahead
Life gets busy, and without a plan, your goals can fall by the wayside. That’s why planning is key.
- Schedule workouts into your calendar like appointments you can’t miss.
- Meal prep on Sundays to avoid unhealthy last-minute decisions.
The more you plan, the less you’ll rely on willpower to stay on track.
Step 4: Track Your Progress
Tracking your habits is incredibly motivating. Whether you use a habit tracker app, a journal, or simply cross off days on a calendar, seeing your progress builds momentum.
By reflecting on how far you’ve come, you’ll stay motivated to keep going.
Step 5: Expect and Embrace Setbacks
No one’s perfect, and slip-ups are part of the process. Missing one workout or indulging in an unplanned treat doesn’t mean you’ve failed.
The key is to focus on getting back on track quickly. Progress matters more than perfection.
Step 6: Be Patient
Building a new routine takes time. Research shows it can take anywhere from 18 to 254 days to form a habit, depending on the person and behavior.
Be kind to yourself and celebrate small victories along the way. Habits that last aren’t built overnight—they’re a result of consistent effort over time.
Conclusion
This New Year, skip the unrealistic resolutions and focus on creating habits that work for you. By starting small, planning ahead, tracking progress, and staying patient, you’ll build a routine that lasts far beyond January.
If you need help setting goals or crafting a plan tailored to you, don’t hesitate to reach out—I’d love to help you make 2025 your healthiest, happiest year yet. – Coach Jeff
