The Science of Habits: Turning Resolutions Into Results
As we near the end of January, many people have already set their New Year’s resolutions. By now, you might be feeling confident about your progress, or perhaps you’re struggling to stay consistent. If the latter resonates, you’re not alone. Research shows that most resolutions begin to falter by the end of January, but understanding why this happens can help you course-correct and build sustainable systems for success.
Why New Year’s Resolutions Often Fail
Behavioral science provides several insights into why resolutions fail:
Unrealistic Expectations: Many people set overly ambitious goals that are difficult to sustain. According to research on self-regulation by Dr. Roy Baumeister, a leading psychologist in the field, willpower is a finite resource. When we take on too much too quickly, we deplete our ability to stick with our resolutions.
Lack of Specificity: Vague goals like “get healthier” or “be more organized” fail because they lack clear, actionable steps. Studies on goal-setting by Dr. Edwin Locke and Dr. Gary Latham, pioneers in the field of organizational psychology, show that specific, measurable goals are far more effective in promoting success.
All-or-Nothing Thinking: Behavioral psychology highlights the danger of perfectionism. When people slip up, they often abandon their resolutions entirely, believing they’ve failed. This "what the hell" effect, as described by Dr. Janet Polivy and Dr. C. Peter Herman, researchers in social and clinical psychology, underscores the importance of focusing on progress rather than perfection.
Neglecting Habits and Systems: Resolutions often focus on outcomes without addressing the daily habits needed to achieve them. As Dr. Wendy Wood’s research on habits emphasizes, creating systems and routines is key to long-term behavior change. Dr. Wood, a behavioral psychologist and professor at the University of Southern California, has extensively studied how habits form and the environmental factors that sustain them.
Relying Solely on Motivation: Motivation is fleeting, while habits are enduring. Behavioral science shows that building habits through cues, repetition, and rewards is far more effective than relying on motivation alone.
Even if your resolutions haven’t gone as planned so far, it’s not too late to reset your approach and build a more sustainable path forward.
The Science of Success: Goals vs. Systems
Behavioral psychology highlights the importance of focusing on processes rather than outcomes. Research by Dr. B.J. Fogg, founder of the Behavior Design Lab at Stanford University, shows that successful behavior change starts small and builds over time. This is consistent with findings in habit formation science, which emphasizes that incremental and consistent actions lead to sustainable change. Goals provide direction, but systems—the habits, routines, and processes you build—are what lead to lasting success.
Consider this example: a plane departing from Portland, Oregon, and heading to San Francisco only needs to adjust its course by 3 degrees to end up in Los Angeles instead. Such a small change in direction, compounded over time, leads to a drastically different destination. This same principle applies to your habits. Small, consistent changes in your daily routine can lead to transformative results over months or years.
The Boiling Water Effect: Patience and Progress
Another useful metaphor is heating water. At 70 degrees Fahrenheit, it’s just cool water. At 211 degrees, it’s extremely hot but still not boiling. Only when it reaches 212 degrees does it transform into steam. Every degree leading up to that moment matters, even if the change isn’t immediately visible. Behavioral scientists call this a delayed reward or the "plateau of latent potential," where progress often feels invisible until it hits a critical threshold.
This explains why many people give up too soon. For example, if your goal is to eat healthier, your small daily actions—like adding one serving of vegetables to your meals, swapping soda for water, or eating fruit instead of a processed snack—might feel insignificant. But over time, these small actions compound, and suddenly you’ll notice big changes in your energy levels, health, and well-being. Your work wasn’t wasted; it was stored until the results became visible.
How to Reset and Build Effective Systems for Lasting Change
If your resolutions haven’t gone as planned, here are evidence-based strategies to help you reset and build systems that support your goals:
Start Small and Be Specific: Behavioral psychology shows that smaller, manageable changes are more likely to stick. For instance, instead of resolving to "eat healthier," start with one specific habit like eating one extra serving of vegetables at dinner.
Attach New Habits to Existing Ones: This technique, known as habit stacking, involves linking a new habit to an established routine. For example, after brewing your morning coffee, you might eat a piece of fruit. Dr. Charles Duhigg, author of The Power of Habit, has extensively discussed how existing habits serve as anchors for new ones.
Track Your Progress: Studies show that tracking your behavior increases your likelihood of success. Use a journal or an app to monitor your habits and celebrate small wins along the way.
Focus on Identity, Not Just Outcomes: Behavioral science indicates that aligning habits with your identity creates intrinsic motivation and reinforces long-term change. For example, instead of saying, "I want to lose weight," say, "I am someone who prioritizes my health."
Design Your Environment for Success: Research by Dr. Wendy Wood highlights the importance of environment in shaping habits. Make the healthy choice the easy choice—keep pre-cut vegetables in the fridge, place a water bottle on your desk, or pack healthy snacks for the day.
Be Patient and Persistent: Behavioral change takes time. Expect setbacks and focus on progress, not perfection. Remember, the key to success is consistency over time.
Real-Life Example: Eating More Plant-based Foods
Let’s say your resolution is to eat healthier. Your ultimate goal might be to eat four servings of fruit and five servings of vegetables daily while reducing processed foods. Instead of trying to overhaul your diet overnight, build a system to support this goal:
Week 1: Add one serving of vegetables to lunch.
Week 2: Replace one processed snack with a piece of fruit.
Week 3: Plan and prep meals in advance to include balanced servings of fruits and vegetables.
Week 4: Start tracking your servings daily to ensure you’re meeting your goals.
These small, incremental steps are easier to sustain and will compound into significant results over time.
Build Momentum with Systems, Not Just Goals
Goals give you direction, but systems create progress. If your resolutions haven’t gone as planned, don’t be discouraged. Instead, use this as an opportunity to reassess and build better systems. Focus on the small, actionable habits that will help you reach your goals. Be patient and trust the process. Every small effort contributes to your progress, even when the results aren’t immediately visible.
Check Out Tiny Habits from the PridePoint Health Library of Books
To support your journey, we’re excited to announce that PridePoint Health is starting a patient book library for our Direct Primary Care members! Our first book, Tiny Habits by Dr. B.J. Fogg, is now available for members to check out for free. This book is an excellent resource for learning how to start small, build better habits, and create lasting change. Ask us about it at your next visit!
Not Yet a Member?
Partner with PridePoint Health for Your Wellness Journey. At PridePoint Health, we believe in empowering our patients to take control of their health with personalized care and support. Our direct primary care model focuses on building strong relationships with our patients, offering longer appointments, enhanced messaging access, and a proactive approach to wellness. Whether you need guidance with habit-building, chronic disease management, or preventive care, we’re here to help.
Take the first step toward better health—sign up for PridePoint Health today and experience care designed with you as the focus.