The idea of a fresh start has long had this magnetic pull on our psyches—according to historians, Ancient Babylonians were making New Year’s resolutions 5000 years ago.
Yet research shows that 80% of our New Year’s resolutions falter by February. Why? Because, however good our intentions, our approach to goal-setting and habit-building is often counter-productive. We try to do too much, all at once, then (unsurprisingly) give up when it feels too hard.
Understanding the psychology of habit formation can help us break the cycle. The key thing to know is that the human brain thrives on patterns; it loves efficiency and predictability, which is why breaking old habits or forming new ones feels so difficult.
To truly transform our habits, we need to work with our brains, not against them. Here’s how to anchor healthy habits and make change stick—for good.
Psychology-backed tips for forming healthy habits
Get crystal clear on your objectives…
The OKR (Objectives and Key Results) framework is an effective way to break down goals that’s used widely in business, but can be great for your personal goals too.
Start with an overarching objective—your destination—then identify measurable “key results” that will help you get there.
Let’s say your overall goal is to feel more energetic. Your key results might be getting 7-8 hours sleep per night, exercising three times a week, and remembering to take your supplements every day.
Identifying these key results is a good way to track progress, which is known to help form habits.
…or tap into the power of visualisation instead
Having said this, “goal-setting” isn’t for everyone. If rigid metrics or the idea of a 5-year plan make you feel a bit seasick, you might get on better with vision boards or intentions instead.
Try:
- Creating a vision board that represents your healthiest self through pictures, colours or textures
- Writing about your dream day-in-the-life: get really specific, from what time you get up, to how you have your coffee, to who you spend time with
- Setting an intention: a phrase or single word that captures what you want to channel in the year ahead (e.g. balance, growth, joy)
Visualisation techniques are rooted in neuroscience, so you’d be surprised at how effective these tools can be for turning your dreams into a reality.
Externalise motivation
Relying on willpower alone is a bit like swimming against a strong current: it gets exhausting, so it’s rarely sustainable.
Think about how you get up in the morning. You don’t just rely on some internal force to propel you out of bed at 7am—you set an alarm clock. This is a form of external motivation.
Setting up these external “alarm clocks” can nudge you towards healthier habits. For example, if you’re trying to go running every morning, lay out your workout clothes the night before, or walk to the park even if you don’t feel like running. Once you’re wearing the gear and you’re in the right place, chances are you’ll think “I may as well start running”.
Start small
When you start with small, daily actions, you trigger a ripple effect. So while a single act may seem insignificant, repeated daily, it compounds over time.
For example, if you want to increase your nutrient intake, start by adding a serving of vegetables to one meal a day. Over weeks and months, you’ll find yourself reaching for the veg at every meal, and naturally leading a healthy, sustainable lifestyle.
Stack habits
Speaking of small, consistent actions, try using triggers and habit stacking to weave new behaviours more seamlessly into your routine. Identify a habit you already do (it can be as simple as brushing your teeth), then combine it with a new one.
For instance, if you make yourself a coffee each morning, use the time while the kettle’s boiling to take your supplements or jot down a gratitude list. Associating new habits with existing triggers helps you do them on autopilot.
Shape your environment and stay accountable
Our brains are wired to seek a sense of belonging and approval. That’s why the environments you inhabit and the company you keep can be critical to forming habits.
Surround yourself with people who share your goals, and you’ll naturally get swept along towards success. Find an accountability partner—a friend to check in with, a gym buddy, a coach, a class or course, or a community group. Share your goals openly and commit to regular check-in.
Make it fun!
It’s often said that the best form of exercise is the one you enjoy enough to do every day—and the same attitude applies to any habit.
If you dread running, try a dance class, hiking, or swimming instead. If you don’t love the taste of plain water, enhance it with slices of fruit or a sprinkle of electrolytes. The key is to turn habits into something you look forward to, not a chore.
Reframe limiting beliefs
The real truth about change? We can be our own biggest obstacle.
Our beliefs shape our behaviour, so if you’re carrying around narratives like “I’m not an exercise person” or “I’m rubbish at building habits”...well, you won’t be an exercise person and you’ll be rubbish at building habits.
Identify the limiting beliefs that could be holding you back, and start to rewrite them with more supportive ones.
Start with manageable replacements, rather than jumping straight to “I am an exercise person”—for example, “I feel good when I move my body”. Practice catching the negative belief when it arises and repeating the more supportive belief to yourself.
Every time you do this, you’re rewriting the story. Over time, you can start to climb the ladder towards bolder beliefs—and lasting habits.
Coming into land
Forming healthy habits isn’t about perfection; it’s about persistence. There’ll be good days and bad days, but each small effort adds up. By working with your brain’s natural tendencies, cultivating the right support, and finding joy in the process, you can chart a path towards a real sea change in your health and wellbeing.
Fuel your journey: the role of supplements
Of course, to make better decisions, stay focused and feel good, you need to give your brain and body the right fuel. Supplements can fill any gaps in your diet and help you feel on top of it all—so that if the waters do get choppy, you’ve got the energy, resilience and mindset to get back to smooth sailing: Browse our supplements