Have you come up with your New Year's Resolution yet? It's that time of year, and it's a great time to reflect on yourself and all you've accomplished, as well as what you want to achieve next year.
Resolutions typically surround setting a new habit that will help you reach your goal, but too often we struggle to stick with it.
If you haven’t yet read Atomic Habits by James Clear, you’re missing out. It’s a great read chock-full of great insights and tips on how to build and break habits.
You also might get overwhelmed with the sheer amount of information in it (like I did). I tend to borrow books from the library, but this is one that you’ll want to keep on the shelf at home to make notes and go back and read every now and again - it’s that good!
The whole concept shared by James Clear is that if you aim to be just 1% better everyday, it adds up to make significant changes over time.
If you’re familiar with compound interest, it’s the same idea. The small changes you make compound on each other to yield great results over time.
This book was so full of information that I took notes while reading it, and I figured I would write out some of my favourite lessons to share with you.
Top New Year’s Resolutions of 2021
Top Reasons For Failing Your New Year's Resolution
- It’s unrealistic
- Didn’t track their progress
- Forgot about their resolution
- Set too many goals
Why it’s Hard to Stick To Your New Year's Resolution
How many times have you decided to make a new year's resolution, only to completely forget about it or bail soon after?
You aren’t alone! Up to 80% of people abandon their new year's resolutions (that's better than I thought).
As a culture, we’ve become so used to receiving instant feedback and results.
Click a button and a delivery shows up at your door.
Post a photo to instagram and if you don’t instantly get likes you take it down.
We are addicted to the rush of something happening right away. It’s exciting, and gives us the dopamine hit that keeps us coming back for more.
That’s the difference between sticking to good habits and letting bad ones creep in.
For example - you know you’re supposed to get up and go to the gym, but it’s a lot more appealing to stay parked on the sofa.
Going to the gym one time won’t make you instantly lean and muscular, but deciding to sit on the couch is immediately gratifying and greets you with another episode of your favourite show.
But fast forward a year later, and you'll either be a whole lot fitter in a year, or a couch potato.
The results of good habits are in the future which makes it hard to stick with it long enough to see any meaningful progress.
James Clear calls this the Threshold of Potential.
All of the effort you’re putting into sticking to your habit (but not seeing any results) is getting stored. Once you pass the threshold of potential you can begin to see all of your hard work payoff!
As Clear writes in his book, you might not see anything happening to an ice cube as you increase the temperature from -10, but once you move from -1 to 0 degrees Celsius it suddenly starts to melt.
The Role Of Identity in Your New Year's Resolution
Something that really stuck with me from the book was the role of identity in shaping how you behave.
When we set out to change a behaviour, it’s usually with a specific outcome in mind. If you want to workout, it may be to get abs. If you’re trying to eat healthier, it may be to lose weight.
James Clear stresses three layers of behaviour change: identity, processes, and outcomes.
At the core of behaviour change is your identity, and it serves a big role in actually sticking to your habits, and your self-image.
Your processes are the habits that you have that feed your identity, and your outcomes are your results (what most people define as their “goal”).
Clear writes that the reason most people don’t stick to their new habits is that they are focusing on the wrong layer. Trying to gain a new habit for the purpose of the outcome is an “outside in” method. Compare this with identity-based habits (inside out) where you first focus on who you want to be, and what you believe.
James Clear depicts this perfectly when explaining the difference between two people when offered a cigarette.
One person rejects the offer by saying they’re “trying to stop smoking”, while the other says “I don’t smoke”.
Such a subtle difference, but it shows the role of identity in your habits. The person who is trying to quit still sees themselves as a smoker, while the other person doesn’t.
Your habits become your identity.
Every time you wake up early, you are a morning person.
Every time you read, you’re a reader.
Everytime you write, you’re a writer.
Your habits become who you are, so choose them wisely.
The Critical Difference Between Goals and Systems
When you set out to make a new years resolution, they’re normally with a specific goal in mind (the outcome portion of the picture above).
Clear describes how you can make changes through sheer willpower, but it's much easier to sustain change when it doesn’t require so much effort. When your habits align with who you are, change becomes much easier.
Your goal is the result, but the system is the habit.
The habit encourages identity (the more you read, the more you become a reader).
Shift your goal to your system, and you’re more likely to follow through because your habit is now tied to your identity (you still with me?).
You become what you repeat.
Clear argues that you will still achieve the same outcome if you focus on the system, but by focusing on the system you're not limiting yourself.
You’ll continue to improve beyond your goal and you won’t abandon your good habit just because you achieved your goal.
How to Make a New Year’s Resolution You’ll Keep
1. Make it obvious
Take stock of your habits
You can't fix what you can't see.
Write out a list of your current habits and assign them either a (+) for positive or (-) for negative, depending on the habit.
For example, looking at the morning routine of someone trying to be more productive:
- Wake up (+) - obviously
- Check phone (-)
- Lie in bed (-)
- Wash face (+)
- Eat breakfast (+)
- Shower (+)
This exercise helps you become more aware of what you’re doing, and allows you to see where you want to make changes.
Habit Stack
When I do [current habit], I will do [desired habit].
For example, if you are trying to floss more this could be: When I brush my teeth, I will floss.
Design your environment for success
Using the same example as above, keep your floss next to your toothpaste (rather than in the cupboard where it’s out of sight). This way you’ll see it and it will remind you to do it.
2. Make it attractive
Use temptation building
Pair something you NEED to do with an action you WANT to do.
Lots of people will tell themselves they can only watch Netflix if you’re on the treadmill. Something like this makes something less enjoyable a bit more enjoyable - you might even look forward to it!
Join a group or culture where your desired behaviour is normal
If you’re trying to start a habit like reading more, join a book club! You will make new friends that share your desired habit, making it easier to stick to.
Create a motivational ritual
Do something you enjoy immediately before a difficult habit.
Something I love to do is put music on while I get changed and ready to workout to hype myself up!
3. Make it easy
Reduce friction
Set yourself up for success by reducing the number of steps between you and your good habits.
If you’re wanting to workout first thing in the morning, set out your clothing the night before. By streamlining the number of steps you need to take to accomplish your task, you’re much more likely to do it!
Prime the environment
Prepare your environment to make future actions easier.
If your resolution is to eat healthier, resolve to stop buying treats at the grocery store. If you don't have the option to choose from, it'll be much easier to stay on track with your habit.
Automate your habits
If you can, invest in technology and one time purchases that lock in future behaviour.
Is your New Year's Resolution to order less takeout and cook at home more? Order ready-made food boxes like Hello Fresh or Good Food. These products prepare you with the recipes and ingredients to make healthy delicious meals, and will arrive at your door!
Once you’re actively investing in the behaviour by paying in advance, you’re on the hook for it and more likely to follow through.
4. Make it satisfying
Use reinforcement
Give yourself an immediate reward for following through on your habit.
Did you get up early and work out? Buy yourself a coffee today!
Use a habit tracker
Keep track of your streak and don’t break it!
Habit trackers are a great way to visually see your progress. Not only is it a physical reminder to keep working on your habit, but it’s also encouraging to try and keep your streak as long as you can!
Never miss twice
If you DO break it, make sure to get back on track right away!
Life can get busy and you might forget to do your habit one day. If you fall off, get back on track! If you miss once it’s an accident - if you miss twice you’re slipping into a bad habit. Don’t lose all of your hard work!
I’ll leave you with some of my favourite quotes from the book.
“Habits are the compound interest of self-improvement”
“Time magnifies the margin between success and failure”
“You get what you repeat”
James Clear
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What’s your new year's resolution? Comment Below!
