At the start of any year, many of us look to this new beginning as a “fresh start” or “clean slate”. In fact, habit-forming experts say that the start of a new year, season, job, or relationship can be a favourable time to drop bad habits and pick up new ones. That said, when most people consider the new year, they think about setting resolutions. Unfortunately, studies suggest that while more than 1/3 of people set a new year’s resolution, greater than 80% of those resolutions will have failed by mid-February. This can lead people to avoid making resolutions altogether, resulting in the perpetuation of unhealthy habits. 

The good news is that there are a few tools and tricks that you can use to set yourself up for success in the new year, when you think about forming healthy habits instead of resolutions. And when it comes to habit formation, my favourite tips come from Gretchen Rubin, author of Better Than Before: What I learned about making and breaking habits – to sleep more, quit sugar, procrastinate less, and generally build a happier life. I highly recommend you check it out for a more in-depth view of many of the strategies that I am about to share. 

And if you are looking for quick tips to stick to your health-promoting habits for the new year (e.g., exercising daily, sleeping longer, eating better) or drop those bad habits that followed you throughout last year (e.g., doom-scrolling, snacking) then these 10 tools are exactly what you need!  

1. SMART: Setting vague goals such as “eat more healthfully” are generally unhelpful. Instead, describe a goal using Specific terminology (e.g., limit alcohol intake to 1 drink twice weekly), and ensure that the goal is Measurable (12 oz beer or 5 oz wine), Achievable (we didn’t say no alcohol), Relevant (this will reduce sugar / carbohydrate intake), and Timely (twice weekly). 

2. Foundation: To start more challenging habits (e.g., daily meditation), it is important to ensure that the basics are looked after first. Make sure that you are getting enough sleep (the experts recommend 7-9 hours daily for adults), exercising regularly (30 minutes 5 times per week), and managing eating and drinking habits. These will prevent you from becoming physically or mentally depleted, which gives you the energy and self-control to start other healthy habits more effortlessly. 

3. Abstaining: For many people, moderating something is difficult and abstaining is inherently easier. In other words, if you have difficulty indulging in something in small quantities (e.g., eating just one piece of chocolate), it is better to abstain altogether. This strategy can be used to decrease unhealthy habits such as eating too many snacks or sugary treats (i.e., avoid them completely). This is also why practising “Dry January” (not drinking alcohol during the month of January) feels doable for many people.   

4. Convenience: Making healthy habits as convenient as possible and unhealthy habits difficult to engage in will also help. For example, only keep healthy snacks in your office and invest in gym equipment and a workout app so that you can exercise at home. 

5. Monitoring: Some people are motivated by evidence that habits are making a positive difference in their lives. You can keep track of the habits you are trying to change such as how much/what you are eating using a food journal or how often you are moving/exercising with an activity monitor or smart watch. 

6. Safeguards: Our healthy habits are often derailed during periods of temptation (e.g., eating out) or changes in routine (e.g., vacation). It is important to anticipate and plan for these situations. For example, if you plan to order takeout, can you check ahead to choose more healthy options? Or if your schedule will be disrupted, can you still make time for exercise?  

7. Accountability: If you are anything like me, then maintaining healthy habits is often easier when there is some sort of external accountability. This can be achieved by asking a friend or family member to call you out on your unhealthy habits or engage in healthy habits with you (e.g., attending a virtual yoga class together, eating whole foods for the same 30 days).

8. Pairing: This tactic is used to ensure that you engage in healthy habits when doing something you enjoy versus pairing unhealthy habits with an activity you despise. For example, if you want to use the treadmill more you can limit yourself to watching your favourite show on your streaming service, only when you are on the treadmill. And if you really want to limit your social media use, only check social media when you are doing squats or crunches!

9. Scheduling: Most people benefit from having something scheduled in the calendar; these items are more likely to get done given the sense of accountability to the schedule. Consider signing up for workout or yoga classes ahead of time so that you are more likely to attend. Even scheduling 5 minutes of time for breathing exercises or meditation can make these relaxing breaks more likely to occur. 

10. Loopholes: Watch out for common loopholes that can derail your healthy habits. Examples include the tomorrow loophole (what I do today doesn’t matter, I’ll start my new habit tomorrow), the one-coin loophole (what difference does this one treat or one exercise class make?), or fake self-actualization (you only live once, so better not pass this up!). 

What goals will you set for January to foster your health and wellbeing? What strategies will you use to support those goals? Consider these questions as we charge ahead into the new year!