Make New Year habits stick with psychology-backed tips

For thousands of years, humans have been drawn to the idea of a fresh start. Even the Ancient Babylonians set New Year’s resolutions over 5,000 years ago. Yet today, most resolutions don’t last past February.

Why? Because we tend to aim too high, doing everything at once, only to feel overwhelmed and give up. But lasting change doesn’t come from sheer willpower or massive overhauls. It’s about working with your brain’s natural tendencies, not against them.

Here’s how to build habits that truly stick:

1. Clarify Your Goals

Break big goals into smaller, actionable steps. For example, if you want more energy, aim for measurable habits like 7-8 hours of sleep, daily supplements, and regular exercise. Tracking progress helps you stay motivated.

2. Visualise Your Success

Not into detailed plans? Try vision boards, journaling your dream lifestyle, or setting a simple intention for the year (e.g., “balance” or “growth”). Visualization taps into the brain’s ability to turn ideas into actions.

3. Set Up External Reminders

Willpower alone won’t cut it. Lay out workout clothes the night before, set calendar reminders, or prep healthy snacks in advance. These small cues make it easier to follow through.

4. Start Small, Think Big

Small daily actions create powerful ripple effects. Add one serving of vegetables to a meal or dedicate 5 minutes to mindfulness each day. Over time, these small shifts grow into meaningful change.

5. Stack Habits

Tie new habits to existing routines. Take your supplements while brewing coffee, or stretch while brushing your teeth. Linking habits to established triggers helps them stick.

6. Shape Your Environment

Surround yourself with people who inspire you and create a space that supports your goals. Join a fitness class, team up with a friend, or find an accountability group to keep you on track.

7. Make It Enjoyable

Turn habits into something you want to do. Hate running? Try dancing or swimming. Don’t love plain water? Add fruit or electrolytes. Joy keeps you coming back.

8. Reframe Limiting Beliefs

Your mindset matters. If you believe “I’m bad at sticking to habits,” you’ll prove yourself right. Instead, challenge that belief with supportive affirmations like, “I feel stronger every time I move my body.” Over time, you’ll rewrite the narrative.

Progress Over Perfection

Building habits isn’t about getting it right all the time—it’s about showing up consistently. Some days will be harder than others, but every small effort adds up.

Fuel Your Success

A good foundation is key. Supplements can help fill gaps in your nutrition, giving your body the energy, focus, and resilience it needs to keep moving forward. With the right support, those habits you’ve been dreaming of can become second nature.