Have you forgotten your resolutions?

New year is traditionally full of new hope and promises. Decisions on living a healthier lifestyle, loose weight, exercise more, just in general being a better person. 

By February many of these good intentions have been forgotten with a sense of regret or even shame for lack of “self discipline”. 

Actually forming a new habit and sticking to it, is a complex psychological act where you are fighting against the odds. So don’t beat yourself up this year, and instead of working harder, work smarter. 

First let's look at some common obstacles to forming new habits;

Lack of motivation

If you are not motivated to change a behavior, you are less likely to stick to it and make it a habit. You need to have a clear and compelling reason why you want to adopt a new habit, and how it will benefit you in the long term.

Lack of time

If you feel that you are too busy or have too many competing priorities, you may find it hard to fit a new habit into your schedule. You need to make time for your habit by planning ahead, setting reminders, and eliminating distractions

Lack of willpower

If you rely on your willpower alone to change your behavior, you may run out of it when you face temptations, challenges, or setbacks. You need to strengthen your willpower by starting small, building momentum, and rewarding yourself for your progress.

Lack of feedback

If you don't have a way to measure or monitor your habit, you may lose track of how well you are doing and whether you are making any improvement. You need to have a feedback system that can help you track your performance, identify problems, and adjust your strategy.

Lack of support

If you don't have anyone who can support you in your habit change, you may feel isolated and discouraged. You need to have a support network that can offer you help, advice, or encouragement when you need it. You can also join a group or community that shares your goals or values. Staying motivated to form a new habit can be challenging, but also rewarding. 

Now lets look at some strategies and tips that can help you build and maintain the habits you want, and improve your well-being and performance. 

Pick a habit that doesn’t require motivation. 

This means choosing a habit that is easy, realistic, and consistent. You can start with a very small action, such as doing one push-up, drinking one glass of water, or writing one sentence. This way, you can avoid relying on your willpower, which can fluctuate and run out. 

Outsource what you can. 

This means finding external sources of motivation, such as reminders, rewards, or support. You can set alarms or notifications on your phone, treat yourself to something nice after completing your habit, or ask a friend or family member to join you or check on you.

Plan to adjust what you can’t. 

This means being flexible and adaptable to changing circumstances, such as temptations, challenges, or setbacks. You can anticipate potential obstacles and prepare solutions in advance, such as having a backup plan, removing distractions, or finding alternative ways to do your habit.

Attach a new habit to an existing one. 

This means connecting a new behavior to something you already do regularly, such as brushing your teeth, eating breakfast, or going to bed. This way, you can use your old habit as a cue or trigger for your new habit, and make it easier to remember and follow.

Increase your habit gradually. 

This means adding a little bit more to your habit each day or week, such as doing one more push-up, drinking one more glass of water, or writing one more sentence. This way, you can build momentum and confidence, and avoid burnout and boredom.

Track your progress and celebrate your achievements. 

This means having a feedback system that can help you measure and monitor your performance, such as a calendar, a journal, or an app. This way, you can see how far you have come and how much you have improved, and reward yourself for your efforts.