With the new year right around the corner, it’s prime time for resolution making.

While many people make New Year’s resolutions, usually with the hope of making some long-term change, the success rate hovers at around 9% at the end of the year.

Individuals often rely on self-control or motivation to achieve their goals. However, when life happens and you have a bad day or don’t get enough sleep those good intentions can fly out the window. The struggle for short-term gratification in the form of a decadent treat or an extra drink can make self-control seemingly disappear. While an occasional indulgence is not likely to equal automatic failure, repeatedly jumping off the wagon is likely not going to lead to your desired outcomes.

Fortunately, this study, published in 2020, shows that relying on good habits instead of willpower can increase the likelihood of reaching your goals. 

Habits are effortless, automatic behavior. These are things that you do regardless of how you are feeling at a moment in time.

So, if your habits support your goals and these are things you are going to do automatically… your success rate goes way up!

What are some habits that might support your goals?

These will be different for everyone, but some goal-supporting habits may be:

• Eating fruit with breakfast each day.
• Choosing a variety of lean proteins each week.
• Moving your body daily in a way you enjoy.

Don’t have habits that match your goals? The same study offers some suggestions on how to create these habits.

1. Repeat the desired behavior frequently and consistently. (Ex. Eat a vegetable with your lunch every day.)
2. Give yourself some time to develop the habit. Repeating a behavior for three days is unlikely to create a habit. Most habits take 18 days to six months to form, though this number is different for everyone.
3. Make the habit rewarding. Do you feel good or get something out of completing the behavior? You are more likely to keep doing it.
4. Start easy. Choose a task or behavior that is easy to complete. You are more likely to keep doing something that is not hard to do.
5. Be honest with yourself- both in setting your intentions and in keeping track of your behaviors. Plan behaviors that you honestly believe you will accomplish. Starting out with a “well, maybe” attitude is already giving yourself an easy out. Keeping track of the behaviors you complete is important too. Habits only form with frequent, consistent behavior and if you are telling yourself “I ate fruit everyday this week” and it was more like three days, your habit will struggle.

Healthy habits take time to form, but are beneficial and helpful to you in the long run! If you would like more guidance in developing healthy habits, reach out to rdn@manhattannutritionclinic.com or call (785) 560-2566 to schedule a consultation.