The Science Behind Building Habits that Stick

How many people actually stick to their New Year's resolutions? A marketing research company, Sago, estimated that nearly half of all Canadians make a New Year's resolution but despite this, only a slim number of those people, less than 20 percent, are able to keep them up after a year. Not to mention that more than half of these people quit after just one month. Suffice it to say, New Year's is infamous for goal setting and then, goal abandoning, but what actually determines whether you’ll stick it out and what can you do to stay committed? The answer most often falls to building simple but successful habits.

Habits are defined as “a routine of behavior that is repeated regularly and tends to occur subconsciously” In other words, they are a means to achieve your goals through consistent effort and practice. Habits are formed through repetition, and while the amount of time it takes to fully cement a habit is still debated, the 21/90 rule has been highly popularized. This rule, coined by James Clear from the book Atomic Habits states that “it takes 21 days to create a habit and 90 to make it a lifestyle”. A “lifestyle” means, that the habit is integrated into a permanent lifestyle change and has become somewhat of an unconscious act or habit loop. This is important as research by Duke University found that on average habits make up a whopping 40% of your day and in many ways the habits and habit loops you have determine who you are.

Because habits make up such a big part of your day, it's important to choose them carefully. Sometimes it's not your commitment to your goal that's the issue but the “habit” itself. Whether it's not specific to you or just not specific in general it’s hard to follow something that’s up to interpretation. For example, instead of defining your goal as to “exercise more” simply changing the phrasing to, “to work out 3 times a week for 45 minutes” already makes you 40% more likely to succeed. This is because studies show that people who make precise and defined goals have an easier time implementing them into their daily lives/routines.

Roughly 92% of people who start a new habit don’t stick with it and the majority of the time it comes down to four main factors: either they aren't committed enough to keep going when things stop being easy or the beginning excitement wears off, they pick a goal that isn’t realistic (i.e, saying you are going to run 10 km every day without having ever run before), they commit themselves to perfection (stopping when they end up “falling short” even if it’s just one day missed), or they try to make too big of a change too quickly. Being aware of these 4 issues and working around them can help avoid what some people call “setting yourself up for failure”, forcing you to be more honest with yourself in those first few months.

A popular quote by John Heywood states that “Rome wasn’t built in a day” meaning that greatness cannot just be “achieved”, in this sense the goals you set and habits you implement don’t happen all at once.  Starting with tiny minute changes and working your way up can help make your progress less overwhelming. For example, instead of deciding to “cut out all sugar” you could make a habit of “eat[ing] more healthy, with a few cheat meals a week”. Also, while multitasking has its merits, choosing to focus on one thing, or one change at a time if you have multiple habit goals, can dramatically increase your chance of success. This is given it will allow you to slowly build a different daily structure over time. Both of these things when implemented with a realistic goal, help you to avoid some of the main roadblocks people encounter.

There are also a lot of more specific tips and tricks that people have found effective. One simple strategy is to reward yourself for your progress. Whether you set specific rewards for milestones or just tell yourself “good job” each time you complete your new habit, positive affirmations can change how you look at what you’re doing. This is because internally if you start thinking positively about your new “task” instead of negatively framing it, you can change how you feel about your habit. Another thing you can do to help hold yourself accountable is to write down your goals and tell someone you trust what you're trying to do. When people announce their lifestyle changes and future plans they add a sort of permanency to it, along with any positive encouragement that may come with letting other people know about their journey. Many different habit tracker apps and communities are available for free and can provide an invaluable resource if used effectively.

Overall when you think about habits and starting something new, it can seem daunting or even impossible. That said, sticking with productive and beneficial habits can provide a sense of accomplishment and fulfillment to your routine, someone who makes up such a big part of your day. Habits can be abandoned for a number of reasons, may it be for their unrealistic nature or challenges that come with them especially given any new change you implement won’t be easy. Regardless, with the right approach and an achievable target, habits are a lot more simple than you may think. Whether you just started a new habit as your New Year's resolution, are trying to continue something old, or have yet to start, the best time is now. After all, habits, in their entirety, are just another way to achieve a better version of yourself. Can you consistently show up for yourself even when it's unpleasant? If you can, that may just make you one of the 8% to actively change your daily routine.

Works Cited

Babauta, Leo. “Sticking to a Habit: The Definitive Guide.” Zen Habits, https://zenhabits.net/sticky/. Accessed 10 January 2025.

Guide, step. “Habits Guide: How to Build Good Habits and Break Bad Ones.” James Clear, https://jamesclear.com/habits. Accessed 10 January 2025.

Hyatt, Michael. “How to Make a New Habit Stick - Michael Hyatt.” Full Focus, https://fullfocus.co/make-a-new-habit-stick/. Accessed 10 January 2025.

“Rome Wasn’t Built In A Day.” Franklin Templeton, 12 April 2022, https://www.franklintempletonindia.com/knowledge-centre/quick-learn/blogs/rome-wasnt-built-in-a-day. Accessed 10 January 2025.