New Year’s Resolutions: How to Build Habits That Last
Do you want to stick to your new year’s resolutions and build lasting habits? By setting goals adapted to your lifestyle, taking simple steps every day, and focusing on consistency rather than the pressure to perform, you can pick new year’s resolutions that last and turn them into lifelong habits that will stay with you well beyond January. Here are five key elements that will help you form new, healthy and sustainable habits.
1. Intention: Choose a Resolution That Is Meaningful to You
Resolutions are sustainable when they are linked to something that has meaning to you. This is known as intrinsic motivation, as opposed to doing something because of external pressure, which is extrinsic. Therefore, a resolution that is meaningful to you should seem simple, realistic, and aligned with your daily life. It does not need to be spectacular.
To help you choose new year’s resolutions that last, take a minute and ask yourself:
- Which resolution would have the greatest positive impact on my well-being?
- Why is this change important to me this year?
- Does this resolution have meaning for me or is it simply a response to external pressure?
2. Realism: Set Realistic Goals Tailored to Your Lifestyle
A habit that can be incorporated into your daily routine has the potential to turn into a sustainable habit! Work, family, health, energy level, and unforeseen events—by taking these aspects of daily life into consideration, you will increase your chance for success.
Our trainers suggest asking yourself the following questions to help you tailor your resolution to your reality:
- What obstacles could I encounter?
- What solutions can I implement if I do encounter these obstacles?
- Who can help me achieve my goals?
- What adjustments might I need to make to help me stick to my new year’s resolutions?
3. Self-Compassion: Avoid Putting Pressure on Yourself or Feeling Guilty About Your New Year’s Resolutions
It is not a lack of willpower that leads us to give up on our new year’s resolutions but rather the pressure we put on ourselves. Wanting to do too much, too fast can turn good intentions into a source of stress.
Before you begin, ask yourself:
- What would a realistic and satisfying progression look like, even if it is not what I hoped for?
- What would help me stay committed without judging myself even if my pace slows down over the months?
4. Action: How to Build Lasting Healthy Habits Through Small Daily Actions
Yvette, a private trainer at the Cartierville YMCA, encourages and helps her clients to “break their resolutions down into small daily goals.” In addition to making it easier to take those first steps toward your wellness goals, this approach allows you to experience success and celebrate it.
5. Consistency: Stay Motivated and Focused on Your Goals Throughout the Year
Enjoyment and a sense of community are two key factors in maintaining long-term motivation. Surrounding yourself with positive people who share similar goals helps you stay motivated and get back on track when you are feeling less inclined to exercise. The good news is that you can find both at the Y. Our group classes are particularly popular for these reasons.
Building lasting habits means taking it one step at a time, with intention, realism, self-compassion, action, and consistency.
Thank you to Eugenia, Fitness Activity and Group Course Coordinator and Instructor at the Y, and to the Y’s private trainers Geneviève, Matthew, Noor, and Yvette for their contributions to this blog article.