Proven Ways To Stick To Resolutions
.svg){kind=icon}
.svg){kind=icon}
Join the community
Every January, we promise to become better humans. Healthier. Calmer. More productive. More sustainable.
We vow to go vegan, meditate daily, work smarter, quit plastic, compost perfectly, and still somehow live our normal lives.
It rarely lasts. Studies show that 80–90% of New Year’s resolutions fail within the first few months. Not because we lack willpower, but because most resolutions are designed in ways that clash with how behaviour actually changes.
The good news? Behavioural science shows us what does work. Here are a few proven ways to make resolutions stick without relying on motivation or discipline alone.
1. Don’t Try to Become a New Person Overnight
Most resolutions sound like personality transplants.
- “I’m going to be consistent.”
- “I’ll stop using plastic completely.”
- “I’ll never shop fast fashion again.”
That’s a lot to ask of one well-intentioned human. James Clear’s idea of identity-based habits works beautifully here.
Instead of saying "I'll be zero waste," try thinking "I'm someone who reduces waste when I can."
Small identity shifts are easier to maintain. And once something feels like who you are, you don’t need to negotiate with yourself every day.
2. Make Habits Almost Too Easy
Start smaller than you think is respectable. Behaviour science says this clearly: small things get done; big things get postponed.
Instead of:
- Composting everything
- Cooking all meals at home
- Meditating for 20 minutes
Try:
- Segregating waste properly
- Cooking one low-waste meal a week
- One deep breath
Yes, it can feel too small. That’s the point.
Most days, once you start, you’ll do more. On bad days, you’ll still show up, and that’s what builds momentum.
3. Make Things Super Convenient
You don’t need more discipline. You need better placement.
Humans are wildly influenced by what’s nearby, visible, and convenient.
- If you want to read more, put the book where your phone usually lives
- Store produce at eye level so it doesn’t rot unseen
- Keep a water bottle where you usually grab your phone
You don’t need willpower; you just need muscle memory. Change the setup, and the behaviour often follows.
Also read: Your Guide for a No-Buy Year
4. Glue New Habits to Old Ones
The easiest way to remember a new habit is to attach it to something you already do without thinking.
Examples:
- After grocery shopping > wash and store produce immediately
- After brushing your teeth > stretch for 30 seconds
- After ordering food > pause and ask if leftovers can become tomorrow’s meal
No new rituals. Just tiny upgrades to existing ones.
5. Expect to Slip (Because You Will)
Here’s where most resolutions die: the first missed day.
You skip once, and suddenly it’s:
“Well, I’ve ruined it. I’ll restart next Monday. Or next month. Or next year.”
You’ll forget your tote. You’ll order delivery in plastic. You’ll buy something you didn’t need.
The goal isn’t perfection. It’s persistence. One unsustainable choice doesn’t cancel out months of effort. Quitting does.
6. Track Progress, But Don’t Turn It Into Homework
You don’t need to count every step you take or every carbon footprint estimate. Tracking helps. Obsessing doesn’t. Ditch the fancy apps and colour-coded dashboards. Instead, start small and simple. Try things like:
- a tick on a calendar
- a “Did I show up today?” note
- a general weekly check-in
These are enough to keep your brain engaged and motivated.
7. Make Resolutions That Fit Your Actual Life
Not your ideal life. Not your “after everything settles down” life. Your real, messy, tired, unpredictable one.
If your resolution only works on good days, it’s not sustainable. Ask yourself: “What could I still do on my worst week?” That answer is usually the habit that lasts.
%202.svg){kind=icon}
