Reflection & Resolutions
Why Habits, Not Willpower, Are the Key to Lasting Change
Why Habits, Not Willpower, Are the Key to Lasting Change
As the year ends, many people reflect on their progress and set ambitious New Year’s resolutions, aiming for a fresh start. Yet, research shows that nearly 80% of these resolutions fail by February (Journal of Clinical Psychology, Norcross et al., 2002). The issue often lies in relying on willpower to make sweeping changes rather than focusing on small, sustainable habits. The good news is that small, daily actions, practised consistently, can lead to remarkable transformations over time.
For the past eight years, I’ve embraced the power of small habits instead of resolutions, using a simple morning routine to set the tone for my day. My routine includes:
Waking early at 6:00 AM.
Drinking water to start the day hydrated.
Making my bed to create a sense of accomplishment.
Meditating for 10 minutes to calm and focus my mind.
Reading to expand my knowledge.
Reflecting to foster gratitude and self-awareness.
Planning my day to align my actions with my goals.
These small, manageable habits have become automatic over time, requiring little effort but delivering significant benefits. Science supports this approach. Habits work because they rely on the brain’s automatic systems, reducing the need for constant decision-making and willpower (*Duhigg, 2012, The Power of Habit).
The Science of Small Habits and Their Long-Term Impact
Tiny Changes Compound Over Time: Small, consistent actions may seem insignificant initially, but their impact grows exponentially over time. For example, improving by just 1% each day leads to being 37 times better after a year (*Clear, 2018, Atomic Habits).
Automaticity Reduces Mental Effort: Studies show that habits form through repetition, creating automatic behaviours that require less mental energy. On average, it takes 66 days for a habit to become automatic (*Lally et al., 2010, European Journal of Social Psychology).
Small Wins Build Momentum: Achieving small goals releases dopamine, reinforcing positive behaviour and increasing motivation to continue (*Graybiel & Smith, 2014, Annual Review of Neuroscience).
Reduces Overwhelm: Breaking larger goals into smaller, actionable habits lowers stress and increases the likelihood of success (Kaushal & Rhodes, 2017, Health Psychology).
How to Build Habits That Stick
Start Small: Choose a small action that feels impossible to fail, like drinking a glass of water every morning. This builds consistency.
Tie It to an Existing Habit: Attach a new habit to something already in your routine, like meditating after brushing your teeth (*Duhigg, 2012, The Power of Habit).
Track Progress: Visual progress, such as a habit tracker, reinforces the behaviour and motivates continuation (Kaushal & Rhodes, 2017).
Focus on Identity: Shift your mindset from “I want to exercise” to “I am someone who values their health.” This aligns your habits with who you aspire to be (Clear, 2018).
Be Patient: Allow habits to develop gradually without expecting immediate results. Small, consistent effort beats big, unsustainable changes.
When the new year begins, it is tempting to aim for dramatic overhauls. However, the key to lasting change isn’t willpower or perfection—it’s showing up, starting small, and trusting the process. Small habits practiced daily have the power to reshape your life, one step at a time. Skip the resolutions this year and embrace the beauty of small, intentional actions that compound into remarkable transformations.
References:
Norcross, J.C., Mrykalo, M.S., & Blagys, M.D. (2002). Auld lang syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers. Journal of Clinical Psychology, 58(4), 397–405.
Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Penguin Random House.
Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House Trade Paperbacks.
Lally, P., van Jaarsveld, C.H., Potts, H.W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
Graybiel, A.M., & Smith, K.S. (2014). Habits as action sequences: Hierarchical organisation and neural mechanisms. Annual Review of Neuroscience, 37, 289–308.
Kaushal, N., & Rhodes, R.E. (2017). Exercise habit formation in new gym members: A longitudinal study. Health Psychology, 36(1), 56–65.