Dec 28, 2023

Sustaining New Year's Resolutions: A 90-Day Approach


Dec 28, 2023

The new year brings a surge of motivation and the desire for positive change. Many of us set ambitious New Year's resolutions, but the challenge lies in making them last beyond the initial enthusiasm. One effective strategy is to break down your resolutions into small, manageable goals and establish daily habits that gradually build up over time.

The 90-Day Challenge: Building Lasting Habits

  1. Set Specific and Achievable Goals:
    Instead of vague resolutions, define clear and achievable objectives. For instance, rather than aiming to "lose weight," set a goal to "lose 10 pounds of fat."
  2. Break It Down:
    Divide your big goal into smaller, more manageable parts. In the case of losing 10 pounds, break it down to 1 pound per week. This approach makes the goal seem less daunting and more achievable.
  3. Daily Actions:
    Establish daily actions that contribute to your overall goal. If we continue with the weight loss example, commit to a daily 15-minute walk each evening.
  4. Gradual Progress:
    To avoid overwhelming yourself, start small and build gradually. In the first 90 days, add one minute to your daily walk. This incremental increase is sustainable and allows your body to adapt. The increase should be so slight it should be almost imperceptible.
  5. Consistency is Key:
    Commit to performing these actions 5-7 days per week. Consistency is crucial when forming habits. The routine becomes ingrained, making it easier to stick with over time.

Example: A 90-Day Journey to Lose 10 Pounds

    Days 1-30: Establishing the Routine
  • Walk for 15 minutes every evening.
  • Focus on maintaining this routine for the first 30 days.
    Days 31-60: Adding Incremental Progress
  • Increase your walks by 1 minute every day you go on a walk. If you go for 30 walks, you’ll have added 30 minute total.
  • Consistently perform this routine, now slightly more challenging.
    Days 61-90: Building Endurance
  • Continue adding 1 minute to your walk each day till 60 min.
  • Reflect on your progress and consider adding variety to your routine, such as light jogging.
  • Add one more habit to stack on top of the first habit. This could be a protein shake after the walk.

Why Does This Approach Work?

Builds Consistency: Daily actions become ingrained in your routine, making them easier to maintain. Gradual Adaptation: Incremental changes are more sustainable and allow your body and mind to adjust. Creates Lasting Habits: After 90 days, these actions are more likely to become ingrained habits rather than fleeting resolutions.

Final Thoughts:

By adopting a 90-day approach with small, daily actions, you transform resolutions into sustainable habits. This method emphasizes the journey rather than the destination, fostering a mindset of continuous improvement. Remember, lasting change is a gradual process, and by taking small steps, you increase the likelihood of making your New Year's resolutions a permanent part of your lifestyle.