The allure of a fresh start is nothing new. In fact, Ancient Babylonians were reportedly making New Year’s resolutions over 5000 years ago.
But here’s the catch: research shows 80% of resolutions fizzle out by February. Why? Because while our intentions are noble, our methods often set us up for failure. We aim too high, change too much, and burn out when it all feels overwhelming.
The solution? Understanding how habits truly form. Our brains crave patterns—they’re wired for efficiency and consistency. This is why breaking bad habits (or creating new ones) often feels like swimming upstream.
To truly change, we need to work with our brains, not against them. Here’s how to do just that—and make your new habits stick.
Science-Backed Tips for Creating Lasting Habits
1. Define your goals clearly
A clear vision makes all the difference. Borrow a page from the OKR (Objectives and Key Results) playbook, a strategy often used in business.
- Start with your objective: What’s your big-picture goal?
- Break it into key results: These are specific, measurable milestones to track your progress.
For example, if your goal is to boost your energy, your key results might include:
- Getting 7–8 hours of sleep per night
- Exercising three times a week
- Taking your daily supplements
Tracking progress not only keeps you accountable but also helps cement new habits.
2. Harness the power of visualization
If rigid goal-setting feels stifling, visualization techniques might be more your speed. Neuroscience shows that mental imagery can be just as effective as measurable goals in driving behaviour.
Try these approaches:
- Create a vision board that reflects your healthiest, happiest self.
- Write out your ideal daily routine in vivid detail—from what you eat for breakfast to how you spend your downtime.
- Set an intention for the year: a single word or phrase like “balance,” “growth,” or “vitality” to guide your actions.
These methods tap into your imagination and provide a motivating mental picture of the life you want to build.
3. Set up external motivators
Willpower alone isn’t enough to sustain change. It’s like paddling against a strong current—it works for a while, but eventually, you tire out.
Instead, create external nudges to keep you on track. Think of it like setting an alarm clock:
- Lay out your workout gear the night before.
- Prep healthy snacks in advance to make better choices easier.
- Commit to showing up—like heading to the park for a run. Often, the hardest part is getting started.
4. Start small
Small, consistent steps create a ripple effect. Even the smallest positive actions, repeated daily, compound into major change over time.
For example:
- Want to eat healthier? Add one serving of vegetables to your meals each day.
- Want to exercise more? Start with a 10-minute walk.
By starting small, you make new habits feel doable—and before you know it, they’ll become second nature.
5. Stack habits
Pair new habits with existing ones to build momentum. This is known as “habit stacking.”
For instance:
- While your coffee brews, take your supplements.
- After brushing your teeth, write down one thing you’re grateful for.
By connecting new actions to routines you already have, they’ll naturally integrate into your day.
6. Shape your environment and find accountability
Your surroundings and social circles play a huge role in shaping your habits.
- Surround yourself with like-minded people who share your goals.
- Find an accountability partner or group to check in with.
- Make your environment work for you: keep healthy snacks visible, place your running shoes by the door, or remove distractions that lead to unproductive habits.
7. Make it enjoyable
Habits don’t have to feel like chores. In fact, the more fun they are, the more likely you are to stick with them.
- Hate running? Try dancing, cycling, or a yoga class instead.
- Don’t enjoy plain water? Add fruit slices or a splash of juice.
When you enjoy the process, it becomes something you want to do—not just something you feel you should do.
8. Reframe limiting beliefs
Sometimes, the biggest obstacle to change is our own mindset.
Catch yourself when negative beliefs arise, and reframe them. For example:
- Instead of “I’m terrible at sticking to habits,” try “I’m learning to create habits that work for me.”
- Replace “I’m not a gym person” with “I feel good when I move my body.”
With time and practice, these new narratives will start to feel true—and your actions will align with them.
Small Steps, Big Changes
Building habits isn’t about being perfect; it’s about persistence. Some days will be easier than others, but every effort counts. By working with your brain’s natural tendencies, finding joy in the process, and leaning on the right support systems, you can create habits that truly last.
Fuel Your Goals with the Right Nutrition
Good habits need a strong foundation—and that starts with proper nutrition. Supplements can fill any dietary gaps, keeping your body and mind fuelled for the journey ahead.
Browse our range of supplements to support your health and stay on track.