{"id":17915,"date":"2026-03-11T05:20:46","date_gmt":"2026-03-11T05:20:46","guid":{"rendered":"https:\/\/gpbookstore.org\/articles\/uncategorized\/creating-new-habits-that-last-for-the-new-year-and-beyond\/"},"modified":"2026-04-10T06:04:41","modified_gmt":"2026-04-10T06:04:41","slug":"creating-new-habits-that-last-for-the-new-year-and-beyond","status":"publish","type":"post","link":"https:\/\/gpbookstore.org\/articles\/positive-living\/creating-new-habits-that-last-for-the-new-year-and-beyond\/","title":{"rendered":"New Year, New Habits: 5 Ways to Make Habits Last"},"content":{"rendered":"

Christine made two resolutions for the new year: to read the Bible<\/a> more often and to lose 20 pounds by Valentine\u2019s Day. She hit the ground running, whipping through two Bible chapters on January 1 and joining a gym the next day. For three weeks, working out and reading Scripture were part of her daily routine. Then life got in the way: Her family caught Covid, and she had a big work project. When February 14 rolled around, she had lost only one pound and hadn\u2019t touched her Bible in weeks. So much for a new year with new habits…<\/p>\n

Christine is not alone. Researchers suggest about 40 percent of Americans make New Year\u2019s resolutions<\/a>\u2014losing weight tops the list\u2014but by year\u2019s end, less than 40 percent have achieved their goals. Should you even bother making resolutions?<\/p>\n

\u201cYes!\u201d says John C. Norcross, Ph.D., author of Changeology<\/em> and an expert on the science of self-change<\/a>. \u201cMaking a New Year\u2019s resolution is a valuable opportunity for annual reflection. It\u2019s like Lent. These moments remind us to recommit to one\u2019s best self.\u201d And there\u2019s no better time to make a change. Research shows that people who have New Year\u2019s resolutions are 10 times more likely to change than those who attempt transformation at other times of year. Here\u2019s how to make your resolutions stick.<\/p>\n

READ MORE: To Start a New Habit, Do This First<\/a><\/strong><\/em><\/p>\n

\"Woman<\/p>\n

Set realistic and meaningful goals.<\/strong><\/h3>\n

Stay away from grandiose goals, Dr. Norcross advises: \u201c\u2018I\u2019m going to run a marathon<\/a>; I\u2019m going to lose 30 pounds; I\u2019m going to write the great American novel.\u2019 These rarely work.\u201d Instead, start small. Commit to running around the track a few times a week. Eat dessert only on weekends. Write in a journal for 15 minutes every other day. Another strategy: Build incrementally on previous successes. A few years ago, Dr. Norcross resolved to floss his teeth every day. \u201cI did it regularly when I was home. But I realized that I skipped it while traveling,\u201d he says. \u201cThe next year, I committed to flossing even when I was on the road.\u201d<\/p>\n

Does your resolution truly matter to you? That\u2019s key. If it\u2019s a goal you feel you should <\/em>achieve but don\u2019t really want to, keeping a resolution may prove difficult. \u201cMaybe it\u2019s your mother who wants you to get a more prestigious job<\/a>,\u201d Dr. Norcross says. \u201cIf you start with a goal that truly energizes you, you\u2019re more likely to stick with it.\u201d<\/p>\n

Pastor and best-selling author Mark Batterson<\/a> believes you need to spend time in quiet contemplation before setting your resolutions. That way, you can discern what God is calling you to do. \u201cIs God the loudest voice in your life? Make sure that other voices, including your own self-talk, aren\u2019t drowning him out,\u201d he says.<\/p>\n

Guideposts.org blogger Holly Lebowitz Rossi<\/a> phrases her resolutions in the form of a question, much like the game show Jeopardy<\/em>. \u201c\u2018I will make at least one new friend this year\u2019 becomes \u2018How can I connect with new people this year\u2014and what will it feel like to grow my social circle?\u2019 Asking yourself how you can make your life more positive puts far less pressure on you. You can\u2019t fail a question,\u201d she says. \u201cAnd asking yourself the why is very powerful.\u201d<\/p>\n

\"Woman<\/p>\n

Develop a specific action plan.<\/strong><\/h3>\n

Once you have a goal\u2014paying off that credit card debt<\/a>, for example\u2014think about how you are going to get there. \u201cHow will you cut back on spending each day, each week and each month?\u201d says Dr. Norcross.<\/p>\n

Batterson says that writing down resolutions\u2014and your game plan\u2014is imperative. \u201cThe first benefit is clarity. The process of putting things on paper forces us to be precise. Second is the fact that writing encodes things into long-term memory.\u201d<\/p>\n

Another tip: Schedule the hardest thing to do first thing in the morning. It\u2019s what Batterson refers to as \u201ceating the frog\u201d in his bestseller Win the Day<\/em>. By getting the task over with, you\u2019ll feel both relieved and proud. Plus, adds Batterson, \u201chow you start the day<\/a> sets the tone for the rest of it.\u201d<\/p>\n

READ MORE: A Simple Morning Habit to Improve Your Day<\/a><\/strong><\/em><\/p>\n

\"Man<\/p>\n

Publicly declare your resolution<\/strong>.<\/h3>\n

If writing down a resolution helps you focus, saying it to others takes it a step further. \u201cOne reason this is so effective is because you risk embarrassment, even humiliation, if you don\u2019t follow through<\/a>,\u201d Dr. Norcross says. \u201cIf you walk into a party and say, \u2018I\u2019m giving up desserts,\u2019 you can bet people will pounce all over you when you eat that first slice of cake.\u201d<\/p>\n

But do be selective. \u201cTell the important people in your life, those who are part of your support system,\u201d Dr. Norcross says. \u201cSaying it out loud makes the resolution more real.\u201d<\/p>\n

\"Man<\/p>\n

Stay the course<\/strong>.<\/h3>\n

According to Dr. Norcross, it takes approximately three months to make an initial change, struggle with it and then cement the new behavior. How can you give yourself the best shot at success? \u201cTrack your progress,\u201d Dr. Norcross says. \u201cApps are great tools.\u201d Two of his favorites are Fitness Buddy, for exercise, and Mint, for budgeting. \u201cThey combine self-monitoring, reminders and rewards.\u201d<\/p>\n

Resisting temptation<\/a> is good, but one school of thought says removing<\/em> temptation is an even better strategy. If your house is full of delicious cookies, it takes a lot of effort and self-control not to eat them after a bad day. But if you remove junk food from your house, you don\u2019t have to worry about it.<\/p>\n

If you make it past mid-January\u2014\u201cDitch your New Year\u2019s Resolution Day\u201d is held on the second Friday of the month\u2014reward yourself. Dr. Norcross suggests creating a \u201creward contract\u201d with one of your supporters that clarifies beforehand how you will celebrate. \u201cThis is particularly useful for people who have trouble rewarding themselves,\u201d he says. \u201cFor example: \u2018If I stay on track<\/a> with my studies all week, I get to pick the Friday night movie.\u2019\u201d<\/p>\n

Despite the best of intentions, most people mess up at some point. In fact, Dr. Norcross says, most successful resolvers slip in January. \u201cBut a slip is not a fall; pick yourself up and recommit to your resolution,\u201d he says. \u201cDon\u2019t let one missed exercise class end the exercise program. Research shows that one slip-up can actually strengthen your resolve.\u201d<\/p>\n

Amy Wong, lead editor at Guideposts<\/em>, relies on a simple rule: Don\u2019t go more than two days without<\/em> _____. \u201cFill in the blank with the positive change you want to make in your life,\u201d she says. \u201cI\u2019ve used this for practicing mindfulness, cooking from scratch, reading fiction.\u201d<\/p>\n

\"Two<\/p>\n

Get support.<\/strong><\/h3>\n

An accountability partner, or better yet a team, is critical. \u201cThe buddy system works<\/a>,\u201d Dr. Norcross says. \u201cThe goal is to obtain support and honesty, not criticism.\u201d It can be a spouse, an online support group, a local Bible study, a friend who regularly checks in and encourages you.<\/p>\n

Last year, Dr. Norcross spoke to an online book group focused on New Year\u2019s resolutions<\/a>. \u201cThere were 20 people, and everybody shared their worst behavior change story. It was hysterical. There was so much bonding. People kept in touch and supported each other remotely all year. Don\u2019t underestimate the power of humor to keep you going when you most need a boost.\u201d<\/p>\n

This year, a friend and I were moaning to each other about not getting through our daily to-do lists. We set up a challenge. Each morning, she texts me and asks, \u201cWhat are three things you are going to get done today, no matter what?\u201d After I\u2019ve shared my three items, I may still procrastinate. But as our 5:30 check-in time approaches, I take action. I make the call. I finish the article. I send the email. Sometimes all it takes is a friendly reminder.<\/p>\n

For more inspiring stories, subscribe to <\/em>Guideposts<\/strong><\/a> magazine<\/em>.<\/p>\n

READ MORE ABOUT POSITIVE HABITS:<\/strong><\/em><\/p>\n