From Resolutions to Results: How to Build Habits That Last All Year

Many people start the year with resolutions like Dry January, new fitness routines, or learning a skill. But how do you ensure those changes last beyond the first few weeks? This guide shares proven, research-backed strategies to help you create sustainable habits and stay motivated throughout the year.

Quick Answer: How to Make a Habit Stick

To build habits that last, you need:

1. Progress tracking to see improvement over time.
2. Social incentives to keep you accountable.
3. Immediate rewards to boost motivation.
4. Consistency for at least 66 days to embed the habit.
5. Identity alignment – act in line with the person you want to be.
6. Stress management to maintain energy and focus.
7. Supportive surroundings that encourage your change.

1. Use the Rule of Three

Borrow from popular habit-building programs like Dry January, Couch to 5K, or language-learning apps:

• Progress Tracking: Monitor your daily achievements to stay motivated.
• Social Incentives: Join a group, buddy up, or share your progress to boost accountability.
• Immediate Rewards: Celebrate milestones with small rewards, badges, or personal recognition.

Tip: Our brains respond more strongly to immediate rewards than distant ones. Pair each small step with something satisfying now.

2. Prioritise Consistency

Research shows it takes around 66 days for a new behaviour to become automatic.

• Commit to small, repeatable actions.
• Focus on regularity rather than intensity.
• Understand that each repetition strengthens neural pathways.

3. Shift from Willpower to Purpose

Relying on willpower alone can lead to burnout. Instead:

• Move towards what you want, not just away from what you don’t want.
• Create a vision of your ideal outcome.
• Use coaching techniques to anchor your actions to meaningful goals.

4. Become the Person Who Does the Habit

Behavioural science shows that identity-based habits are more resilient:

• Say: “I am a runner” instead of “I run sometimes”.
• Embed the habit into your self-image.
• Let your emotional connection, not just logic, drive the change.

5. Accept the Non-Linear Path

The Prochaska & DiClemente Change Model (1983) recognises relapse as part of the process:

• Treat setbacks as learning opportunities.
• Re-enter the cycle with stronger preparation.
• Aim for long-term maintenance, not perfection.

6. Time Your Change Wisely

• In the northern hemisphere, winter is a natural time for rest.
• If you’re low on energy, consider starting in spring.
• Avoid overloading yourself with multiple big changes at once.

7. Think Long-Term, Not Just Milestones

Milestones can be motivating but also limiting if they’re treated as the finish line:

• Continue counting days, weeks, or months without attaching to a fixed end date.
• View your journey as ongoing growth rather than a temporary challenge.

8. Surround Yourself with the Right Influences

• Seek out cheerleaders and role models.
• Be mindful of social media comparisons.
• Balance inspiration with realistic expectations.

Building lasting habits is about curating a personalised toolkit that keeps you motivated. Stay consistent, align your habits with your identity, and adapt when setbacks happen. Remember: If at first you don’t succeed, try again.

About Author:

Mandy Manners is a highly respected coach, Coaching Academy expert trainer and mentor.  She is an award winning trauma-informed ICF accredited certified professional life and recovery coach, an Ambassador for Alcohol Change, an author, speaker and a ‘She Recovers®’ designated coach. She specialises in stress resilience, behavioral change and wellbeing coaching. She is also an associate trainer and coach for Real Clear Coaching who work with socially minded organisations.