Proven ways to make new habits stick long-term

What would the New Year be without resolutions, fresh habits and intentions for the coming months? From sweeping ambitions to smaller lifestyle shifts, there is something exhilarating about setting changes in motion. The trick is keeping that momentum going through January and beyond—especially as research shows that the majority of people start to lose enthusiasm for their resolutions by the second Friday in January. 

Rather than join that statistic, you can celebrate National Keep It Going Day by reaffirming your commitment and learning some proven ways to make your healthy habits stick long-term. 

“The key to making a new habit stick is to make it sustainable,” says Jessica D’Argenio Waller, MS, CNS, LDN, a nutritionist and Motherly’s health & wellness senior editor. “That usually looks like starting with very small changes, then gradually building on them—and not throwing in the towel if you falter. Resilience is also key!”

Here are some expert-backed suggestions that will help you double down on your resolutions.

Make Your Goals Manageable

A leading reason people abandon their goals is that they were slightly too ambitious in the beginning. However, revising a goal is a much better alternative than tossing your resolution to the side completely. And, by midway through January, you have the benefit of perspective. Take this opportunity to re-evaluate your objectives for the year and consider how you can realistically make progress toward those goals.

“Maybe your intention is to read more in the New Year: Aim for just one page per day. In the following days or weeks, slowly increase your page count as you get more accustomed to your new habit,” suggests D’Argenio Waller. “It’ll start to feel easier to fit in and manage with your lifestyle.”

You can apply this approach to any goal—whether you set out to be more active throughout the day, spend less time on your phone or incorporate more nutritious foods into your diet. By making any goal “bite-sized,” it’s much easier to incorporate into your lifestyle. 

For example, instead of aiming to exercise for 30 minutes straight, try breaking your workouts into smaller chunks. A 15-minute power walk, 10 minutes of strength training and five minutes of core work still adds up to one powerful change!  To further support success, fuel your body with a pre-workout ready-to-drink Organic Nutrition Shake from Orgain. For additional incentive, wear something you love and feel comfortable in.

Add, Don’t Subtract

Resolutions are often about making a change. Keep in mind, though, that healthy change can look like adding new habits to your life rather than taking away old ones. By taking this approach, you’re minimizing the friction between your new goal and your current lifestyle. 

Think about it this way: If you want to eat a more nutrient-rich diet that keeps you energized and satiated throughout the day, you don’t necessarily need to overhaul your full meal plan. Small hacks like adding a splash of an Orgain Plant Protein Shake to your morning coffee can enhance the flavor while providing a protein boost. Or experiment with nutritionally upgraded baked goods, like Blueberry Lemon Protein Pancake Bars.

Expect Obstacles

When you start off strong with a resolution, it can feel invigorating. Still, there’s a reason that many people start to struggle by mid-January. “It’ll feel so good to start building on that forward momentum,” says D’Argenio Waller. “But give yourself plenty of grace if you miss a day… or even a few weeks.”

Reality can be the enemy of resolutions. That’s why a little mental preparation is key. In many cases, making progress toward your goals won’t look like a straight line. You can and should expect that there will be setbacks or off days. That’s life, not failure. By keeping your eye on the bigger prize, it’s that much easier to get back on track.

You’ve got this!

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