It’s hard to believe that we’re already a month into the new year! By now, many people have started to slip back into their old habits, and the excitement of New Year’s resolutions may be fading. If you’re feeling like your fresh start has already lost momentum, you’re not alone. The truth is, forming lasting habits takes time, intention, and a bit of persistence.
Why Do So Many Resolutions Fail?
New Year’s resolutions are often rooted in big goals, but they can be difficult to maintain without the right approach. One of the main reasons resolutions fall short is that we try to change too much at once. When we set ourselves up for drastic, overnight transformations, the results can feel overwhelming.
According to research, it takes about 21 to 66 days to form a new habit, but on average, it’s closer to two months for most people. This means that by the time February rolls around, you’re in the crucial window where your new habits could either stick or fade. The good news is that with the right tools and mindset, you can make lasting changes that support your overall health and well-being.
Building New Habits: Start Small, Think Big
Rather than committing to a single, all-encompassing goal, a more effective approach is to break down big resolutions into smaller, achievable steps. Micro challenges are small, simple, and focused actions that help you create lasting habits over time. The key is consistency — by committing to just one micro challenge at a time, you give yourself the opportunity to master it before moving on to the next one. Each challenge is designed to be manageable, so you don’t feel overwhelmed or burnt out.
For example, some of our upcoming challenges include:
February — Practicing Mindfulness: daily mindfulness practices have been linked to enhanced focus, improved emotional regulation, and decreased anxiety
March — Gratitude Journaling: daily journaling, particularly practicing gratitude, can help boost mood, improve sleep, and reduce stress
April — Eating a Balanced Diet: we will be testing out new recipes and posting our recommendations!
How Long Does It Take to Form a New Habit?
It’s important to keep in mind that forming a new habit doesn’t happen overnight. According to research, it generally takes about 66 days for a new behavior to become automatic. However, this doesn’t mean that you can’t make significant progress in a shorter amount of time. A month is a great starting point to build momentum and see change.
With micro challenges the goal isn’t to expect instant perfection, but rather to help you get started and see tangible improvements. Think of each challenge as the first step toward integrating a healthy habit into your daily life. While you may not fully “solidify” the habit by the end of the month, you’ll be well on your way to creating a positive change, and you can continue to build on it over the following weeks and months.
How to Stick with Your New Habit
Making a habit stick doesn’t happen overnight. Here are some tips to help you stay motivated
and on track:
- Start small and build gradually. The first step is to choose a habit that’s realistic. Don’t try to do too much at once.
- Set achievable goals, Break your larger goals into smaller, attainable milestones. Celebrate each small success along the way.
- Track your progress. Keeping a habit journal or using an app can help you stay accountable and motivated.
- Be kind to yourself. Progress isn’t always linear. If you miss a day or slip up, don’t give up! Just get back on track.
- Stay social. Share your challenges with friends, family, or our community on social media. Accountability is a great motivator.
Join Our 12-Month Micro Challenge on Social Media
This year, we’re inviting you to join us on social media for our 12 Months of Micro Challenges. Each month, we’ll post a new challenge and encourage you to take part!
You can follow Dr. Claire on Instagram at @chiro_claire or check back in with the monthly blogs on our Live Well website for a breakdown of each new healthy habit and how it can positively impact your life and help improve your overall health!
