99: No More Broken Resolutions: 2 Powerful Strategies for Building Habits That Last
Dec 30, 2024Subscribe on Apple
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As January 1st approaches, millions of people are gearing up to make New Year’s resolutions. But here’s the hard truth: 90% of people abandon their goals by February, and only 8% actually stick with them until the end of the year. So why does the typical grand proclamation—like “Sure, I’ll go to the gym every day”—so often flop?
The problem? It’s unrealistic and unsustainable. But don’t worry—there’s a smarter way to set yourself up for success! In this blog, I’ll share two powerful strategies that will help you finally stick to your goals and create lasting change this year.
Tip 1: Focus on Identity-Based Habits, Not Outcome-Based Goals
Instead of setting those lofty New Year’s resolutions that are practically destined to fail (we’ve all been there), try shifting your focus to building habits. A great way to do this is by adopting the concept of identity-based habits, as outlined in Atomic Habits by James Clear.
Rather than saying, “I want to lose 50 pounds this year,” which focuses on the outcome, try framing your goal around who you want to become. For example: "I want to be someone who exercises consistently," or "I want to be someone who prioritizes their health and nutrition."
The key is not just the end result, but the identity behind it. By focusing on the person you want to become, you align your actions with that identity, making it much easier to stick with your new habits. When you see yourself as someone who values their health, you’re much more likely to follow through with the actions that will help you achieve your goals. This shift from outcome-based to identity-based habits significantly increases your chances of success. So, ask yourself: Who do I want to be this year? And let that guide your actions moving forward.
For me, one of my core identities is that I’m someone who moves their body every day. This isn’t just a goal I set—it’s something I do without thinking because it’s a fundamental part of who I am. Even on days when I’m tired, overwhelmed, or working long hours, I still find a way to get my walk in. Why? Because I’m someone who moves their body daily. It doesn’t matter if I’m feeling off, or if the day has been non-stop—movement is non-negotiable for me. The same thing happens when I focus on habits like hydration, protein intake, and exercise. These are all part of the person I want to be, rather than arbitrary targets I set for myself.
However, when I set a result-based goal like “I want to walk 10K steps a day,” I often find myself discouraged if they don’t happen as planned. When I base my focus solely on hitting that number, I can feel like I’ve failed when life gets in the way. But when I approach it from the perspective of identity—"I’m someone who moves my body regularly”—the outcome becomes less about hitting a specific number and more about maintaining the habit. It’s no longer about perfection, it’s about consistency and showing up, regardless of how many steps I take.
Tip 2: The Power of 1 Percent Upgrades
The second strategy I want to share with you also comes from Atomic Habits, and it’s all about making 1 percent upgrades. This concept is a game-changer because it focuses on small, easy actions that feel almost effortless but build up over time to create huge results. The beauty of 1 percent upgrades is that they don’t feel overwhelming, and they fit perfectly into our natural human motivation.
Let’s say you’re currently drinking 40 ounces of water a day, split into two 20-ounce bottles. A simple 1 percent upgrade might be adding a small glass of water in the morning before you even leave the house. It doesn’t have to be drastic; it just needs to be slightly more than what you’re already doing. Maybe you can add a small protein boost to your day or start incorporating a few more veggies into your meals. The goal is to make tiny changes that feel manageable and not painful.
This concept works because it aligns with something called the motivational triad: things need to be easy, pleasurable, and rewarding for us to stick with them. If the changes you’re making feel like a slog, you’re unlikely to keep going. But when you focus on simple, incremental improvements, it becomes easier to maintain momentum. Over time, these tiny upgrades compound, and what was once a small shift leads to big, sustainable progress.
The key here is consistency. By making 1 percent upgrades, you’re making the process so easy that you can’t help but keep moving forward. It’s like riding a bike downhill—once you get going, you pick up speed and make more progress with less effort. These small changes stack up, and before you know it, you’ll have created lasting, positive habits. So instead of trying to overhaul your life overnight, start small and let those 1 percent upgrades work their magic.
Start Small, Think Big
As you look ahead to this year, forget about grand resolutions that are hard to stick with. Instead, focus on who you want to be.
Write down three statements that define your identity: "I am someone who prioritizes my health," "I am someone who moves my body daily," "I am someone who nourishes my body with the right foods."
Then, identify small 1 percent upgrades you can make to align with these values. These should be easy, achievable actions. Review them daily—check in: Did I move closer to the person I want to become today?
If you’re struggling to meet a goal, like drinking 50 ounces of water when you’re used to 40, ask yourself: Why is this happening? Is it a priority for me? Your daily choices show what truly matters.
Every day, you get to vote for the person you want to be. Make small, consistent decisions, and by the end of the year, you’ll find yourself in a radically different place. Start small, make those upgrades, and trust the process. You’ve got this!