Every January lots of people vow to turn over a new leaf with ambitious New Year’s resolutions only to feel beaten and deflated when their goals slip away just weeks later.
I am have done this and lots count over the years starting with good intentions and then failing.
Research suggests that up to 80% of resolutions fail by February, often because they’re too vague, too lofty, or rely solely on fleeting willpower.
What if there’s a better way? Instead of chasing motivation that fizzles out, you can lay the groundwork for real transformation by building habits that last.
Why Habits Beat Resolutions Every Time
Habits focus on small, repeatable actions and are more sustainable than motivation-driven resolutions.
Source: James Clear – Atomic Habits Principles
Resolutions might sound inspiring, but they can set you up for disappointment when not followed through. Habits centre on small, repeatable actions that naturally become part of your everyday routine.
Below are some habit building tips:
- Use Consistency Over Intensity
- Little actions done regularly are more sustainable than big one-off effort
- Work on Process, Not Perfection
- Habits focus on steady improvement
- Automaticity
- When a behaviour becomes a habit it is something you do it without needing to muster up motivation each time. It can take time to get to this stage though, builing the brain muscle memory.
Habits become automatic through consistent cues and responses, making them easier to maintain.
Source: Behavioral Science Research on Habit Formation
Start Small: Make Daily Journaling Your First Habit
A journal is one of my daily habits and I have written 41 journals so far amassing over 7,000 pages of notes.
Keeping a daily journal or carrying a pocket notebook is one of the most effective productivity habits you can adopt.
A journaling habit can help to transform your day-to-day life by:
- Boosting Productivity
- Jotting down tasks, ideas and reflections helping you stay organised and focused
- Enhance Memory and Learning
- Writing things down cements knowledge and makes it easier to recall later
- It can help reduce stress by recounting things and looking at the with a different lens.
- Journaling provides a healthy outlet for processing your thoughts and emotions
- A journal can sparks creativity and can lead to innovative thoughts
- Regular writing can encourage new ideas and creative problem-solving
- Journalling can help increase your ablities for storytelling
A journal also allows you to reflect back on what you have done and achieved over days, months and even years.
How to Build the Journaling Habit
- Start Small – Jot down a single sentence each day or just a quick note about how you’re feeling. There’s no need for lengthy entries.
- Tie It to a Cue– Link journaling to an existing routine, such as having your morning brew or winding down before bed.
- Keep It Visible – Place your journal somewhere you’ll see it easily (on your bedside table, desk or in your bag) so you’re reminded to use it. Keep a pen with it as well.
- Focus on Progress, Not Perfection – Don’t stress if you miss a day or your entry isn’t perfect. The aim is to build consistency and not to write a masterpiece.
Why This Approach Works
Unlike resolutions, habits don’t hinge on bursts of motivation.
They are built from small, consistent actions that accumulate over time, eventually becoming second nature. Like muscle memory, but using your brain as the muscle.
Further Reading
Why New Year’s Resolutions Set You Up to Fail
James Clear – Atomic Habits Principles
The Power of Habit: Why We Do What We Do, and How to Change
5 Benefits of Journaling for Mental Health
Max Hemingway 