Make Habits, Not Resolutions

Every January, millions of us declare our resolutions with high hopes: “I’ll go to the gym every day,” or “I’ll never procrastinate again.” Yet by mid-February, the enthusiasm fizzles. In fact, studies show that 80% of New Year’s resolutions fail within weeks. Why does this happen? Because resolutions focus on results, while habits focus on the process.

If you truly want to create lasting change, it’s time to shift your mindset: make habits, not resolutions.

Why Resolutions Fail

Resolutions are exciting at first. They’re big, bold, and aspirational. But they often fail for three key reasons:

1. They’re vague: "Get healthier" is inspiring, but what does that look like day-to-day?
2. They rely on motivation: Motivation fades. Habits, however, don’t.
3. They don’t account for setbacks: Resolutions can feel like “all or nothing,” and one slip-up often leads to giving up entirely.

➡️ Instead of setting rigid goals, focus on building small, sustainable habits that naturally move you toward your desired outcomes.

The Power of Habits

Habits are the building blocks of your daily life. Research shows that 43% of your actions are habitual, meaning they’re automatic and don’t require active decision-making. When done consistently, small habits compound over time into significant change.

For example:

• Instead of saying, “I’ll be safer at work,” commit to putting on your PPE as soon as you clock in.
• Instead of declaring, “I’ll get fit,” start with a 10-minute walk after dinner every night.

How to Make Habits, Not Resolutions

1. Start Small and Specific

Big resolutions can be overwhelming. Instead, break them into bite-sized actions.

• Resolution: “Eat healthier.”
• Habit: “Add a vegetable to lunch every day.”

➡️ Small actions build momentum and feel achievable, even on tough days.

2. Tie New Habits to Existing Cues

Habits stick when they’re linked to something you already do. This is known as the habit loop, which consists of:

1. Cue: A trigger that prompts the habit.
2. Routine: The habitual action.
3. Reward: The positive reinforcement that encourages repetition.

For example:

• Cue: Your alarm goes off.
• Routine: Put on your PPE.
• Reward: The satisfaction of being ready for the day—and staying safe.

3. Leverage the Right Timing

Certain times are better for starting fresh. Research highlights 86 “fresh start” days throughout the year, including Mondays, the first of the month, or the start of a new season. Use these natural resets to kickstart your habits.

4. Focus on Repetition, Not Perfection

Forget the myth that it takes 21 days to form a habit. Research suggests that it can take anywhere from 18 to 254 days, depending on the person and the habit. What matters most is repetition. Every time you practice a habit, you’re strengthening its neural pathway.

5. Use Tools to Stay on Track

Digital tools like YOUFactors make habit-building easier by providing personalized nudges, microlearning lessons, and state-check reminders. These small interventions keep your habits front and center—even when life gets busy.

Keystone Habits: The Ripple Effect

Some habits, known as keystone habits, create a positive ripple effect in other areas of your life. For example:

• Wearing PPE at work can trigger a broader safety mindset, leading you to inspect tools and follow protocols more diligently.
• Making your bed in the morning can lead to a cleaner, more organized environment—and a productive day.

Start with one keystone habit and watch how it influences your other behaviors.

Make Habits, Not Resolutions: A New Approach

This year, skip the lofty resolutions and focus on small, actionable habits instead.

• Don’t aim to be perfect. Aim to be consistent.
• Use tools like YOUFactors to reinforce your habits with timely nudges and reminders.
• Celebrate progress, not perfection, and remember: lasting change is a marathon, not a sprint.

By building habits instead of resolutions, you’ll create a life where positive actions happen automatically—and success becomes second nature.