Building Lasting Habits: The Secret to New Year's Resolution Success

New Year's resolutions date back about 4,000 years when the Babylonians began the tradition—albeit in March—of making promises to clear debts, honor their kings, and ensure a prosperous year for their crops. It wasn’t until 46 BC that Julius Caesar and the Romans moved New Year’s celebrations to January, where they remain today. Resolutions can be powerful, but why is it that 90% of them fail to come to fruition?

Today's Friday Reflection will shed light on why people often struggle with resolutions and how to avoid the feeling of failure when embracing your commitments for 2025. As I reviewed the data and dug deeper, one common theme emerged: most resolutions fail because they are simply too big. Yes, size matters.

Why Does Size Matter?

When making a resolution to change a behavior or habit, success relies on consistency, not a one-time event. Let’s explore two of the most common resolutions and break down how to set yourself up for success.

1) Exercise Regularly

Have you ever been to a gym in the first week of January? The energy is electric, new members are signing up, and attendance is sky-high. Fast forward 2-3 weeks, and the buzz has fizzled, along with the crowd. What happened?

The issue usually stems from overcommitment. Instead of easing into a routine and allowing time to build a habit, many people overdo it in the beginning, become sore, and ultimately quit because it’s too difficult to maintain. The goal of exercising regularly isn’t inherently flawed, but the approach often is.

A better strategy would be to start small. Instead of jumping straight into a goal of working out 3-4 times per week, start with one day a week for the first month. Once that becomes a habit, add a second day in month two, and continue building gradually. This incremental approach makes the goal feel more achievable, builds confidence, and increases the likelihood of long-term success.

2) Eat Better / Lose Weight

I’ve combined these two popular resolutions because they are deeply intertwined. Yes, you can eat better without losing weight and vice versa, but the principles are closely linked.

This resolution is arguably harder than exercising regularly because temptations and unhealthy food options are everywhere. Busy schedules, family obligations, and social events make it challenging to stick to a healthy eating plan.

So how do you go from eating chips or fries with lunch every day to opting for a salad or sandwich? How do you manage to eat a healthy breakfast while rushing to get the kids ready for school and yourself out the door?

The answer, again, lies in starting small. Instead of attempting a complete dietary overhaul, focus on one habit at a time. For example, commit to having a healthy breakfast once a week. After successfully maintaining that for a few weeks, increase the frequency. Yes, it will take longer to see results, but the habit will be more sustainable, and the chances of long-term success will skyrocket.

The Core of Resolutions

Resolutions are rooted in our desire to change or improve—whether it’s our appearance, health, or financial well-being. When setting these goals, the intent is rarely to hit a target and revert to old habits but to create lasting change.

So instead of trying to eat the apple in one big bite, consider taking small, deliberate ones. Build habits slowly, celebrate incremental progress, and focus on creating changes that will last a lifetime, not just a fleeting moment. Here’s to a successful and fulfilling 2025!