Building Habits That Stick
New Year’s resolutions and habit formation are often framed as an opportunity to invest in yourself at the start of the year. With high ambitions of taking control of your well-being, building habits can be a powerful way to create meaningful change.
Yet, research consistently shows a steep drop-off. About 23% of people abandon new habits and resolutions by January 9th, with roughly 64% falling off by the end of the month. If this sounds familiar, you are not alone—and it raises an important question: what actually contributes to this breakdown in goal setting?
WHY DO SO MANY HABITS FAIL EARLY?
In many cases, it is not a lack of motivation.
When it comes to habits and goals, we tend to aim high. That ambition is not a problem—it is often a strength. But ambition without a plan can quickly become overwhelming. As a coach, I have observed many driven individuals fall short of their goals for two consistent reasons:
An inability to make time
An inability to take action
These are the two pillars of habit formation. When either one is missing, even well-intentioned goals can stall.
HABITS REQUIRE STRUCTURE, NOT JUST INTENT
Deciding on a new habit is usually the easy part. Planning how it will fit into your life is where most people struggle.
Making time matters because it signals priority. Declaring a specific slot in your day is a way of saying that your health and well-being matter. It also allows you to look ahead, anticipate obstacles, and honestly assess your current capacity.
Taking action does not need to be complicated. In many cases, it can be as simple as dedicating five minutes to the habit you are trying to build. Action is evidence. It creates momentum, breaks procrastination, and reinforces the identity you are trying to develop—even when motivation is low.
A MORE SUSTAINABLE WAY FORWARD
Creating lasting habits is not about perfection or constant motivation. It is about clarity, structure, and self-awareness.
Instead of trying to overhaul everything at once, focus on small, consistent actions that align with what you can realistically sustain. When habits match your lifestyle, schedule, and energy, they are far easier to maintain.
As you move into the new year, consider shifting the goal from “doing it perfectly” to simply staying engaged. Progress is built through consistency over time—and the habits that last are usually the ones that respect where you are right now.