Move over New Year's resolutions—2025 is the year of building healthy habits. 

According to the research, 80% of people abandon their New Year's resolutions by February, meaning only 20% stick with them beyond the first month. Additionally, only 8% of people successfully stick to their resolutions for the entire year, highlighting how challenging it is to maintain long-term commitment to self-improvement goals (1). This data suggests that while the majority of individuals start the year with good intentions, most struggle with consistency and sustainability over time.

Instead of relying on resolutions that often feel restrictive and overwhelming, why not focus on small, sustainable habits that align with your lifestyle and well-being goals? Building healthy habits isn't about drastic changes or all-or-nothing thinking—it's about making simple, consistent choices that gradually lead to meaningful results. When we shift our mindset from perfection to progress, we create an environment where healthy habits can thrive effortlessly. Whether it's improving your diet, getting more movement into your day, or prioritising self-care, embracing a habit-based approach can set you up for long-term success—without the pressure of rigid resolutions. Let’s get into it!

What is a Habit?

A habit is a routine or behaviour performed regularly, often subconsciously. Habits are formed through repetition and reinforcement, becoming automatic over time. According to James Clear, author of Atomic Habits, "habits are the compound interest of self-improvement"—small changes that, when repeated, yield significant results!

What Are The Benefits of Building Healthy Habits?

Developing healthy habits can:

Boost your physical and mental well-being
Improve productivity and focus
Reduce stress and decision fatigue
Foster self-discipline and long-term goal achievement
Enhance overall quality of life and personal satisfaction

Now that we know the benefits, let’s explore how to break unhealthy habits and make room for positive changes.

How To Break Unhealthy Habits

Breaking bad habits can be challenging, but with the right approach, it is entirely possible. 

Follow these steps:

Identify your triggers: Recognise the cues and environments that lead to unwanted behaviours (e.g. staying up late might mean skipping your morning workout).

Make it difficult: Remove temptations and create obstacles that prevent the bad habit (e.g. setting app usage limits is a simple yet effective way to take control of your screen time and create healthier digital habits).

Replace with positive alternatives: Swap negative habits with healthier, more beneficial ones (e.g. replace the habit of skipping breakfast with a quick, nutrient-dense option like a smoothie, or overnight oats to grab-and-go).

Seek support: Ask friends, family, or a co-worker to keep you accountable (e.g. pair up with a work colleague or friend who can remind you of your goals and encourage healthy habits throughout the day or even join you on them).

Be patient and persistent: Breaking a habit takes time, so practice self-compassion and keep going (e.g. regularly reflect on why you started this journey in the first place).

5 Ways to Build Healthy and Sustainable Habits That Actually Serve You

1 | Establish what habits you want to build

Identify specific habits that align with your long-term goals. Whether it’s improving your diet, increasing physical activity, or incorporating mindfulness, focus on habits that support your ideal lifestyle.

2 | Create clear and tangible actions

Instead of setting vague goals, break them down into concrete, actionable steps. For example, rather than saying, "I want to be healthier," set a clear goal like, "I will drink a glass of water each morning after waking up."

3 | Make your habits fun

Sustainable habits are those that bring you joy. Find ways to make your habits enjoyable—listen to music during workouts, experiment with new healthy recipes, or turn your tasks into friendly challenges.

4 | Start small and stay consistent

Small steps lead to big changes. Begin with achievable actions and gradually build momentum. Consistency is more important than intensity; doing something daily, no matter how small, leads to long-term success. One effective way to stay consistent is through habit stacking, where you attach a new habit to an existing one—such as drinking a glass of water right after brushing your teeth—to seamlessly integrate it into your routine. Habit stacking is a special form of an implementation intention. Rather than pairing your new habit with a particular time and location, you pair it with a current habit.

5 | Use a habit tracker to visually see progress

Tracking your habits helps to reinforce your commitment and provides motivation. Use a journal, your notes app, or diary to monitor your consistency and celebrate those milestones!

Example Routine for Food, Mood, and Fitness

Heathy habits for busy mornings:

Wake Up & Hydrate: Drink a glass of water with lemon to rehydrate and jumpstart digestion.
Stretch & Breathe: Engage in a 5-minute stretching routine and deep breathing exercises to awaken your body.
Mindful Moment: Spend a few minutes journaling, meditating, or practicing gratitude.
Nutritious Breakfast: Fuel your body with a balanced meal, such as overnight oats with nuts and berries or a protein-rich smoothie.
Plan Your Day: Write down your most important tasks for the day with clarity and intention.

Healthy habits to help wind down: 

Prepare for Tomorrow: Lay out clothes, prep meals, or review your schedule to set yourself up for a smooth next day.
Light Stretch or Gentle Yoga: Engage in a few gentle stretches to release tension and calm your body.
Unplug & Disconnect: Turn off screens and reduce exposure to blue light 1 hour before bed to signal your body it’s time to relax.
Relaxing Activity: Read a book, listen to soothing music, or practice deep breathing exercises.
Sleep Routine: Dim the lights and settle into bed by 10pm for a restful night's sleep.

Final Thoughts

To build healthy habits that last, it's essential to set specific, realistic goals, remain flexible but structured in your approach, and focus on adding positive behaviours rather than restricting yourself. A kind reminder–you don’t need to implement all your new habits at once—start small and gradually build upon them over time, allowing each habit to become a natural part of your routine.

References:

1. Dickson JM, Moberly NJ, Preece D, Dodd A, Huntley CD. Self-Regulatory Goal Motivational Processes in Sustained New Year Resolution Pursuit and Mental Wellbeing. Int J Environ Res Public Health. 2021 Mar 17;18(6):3084. doi: 10.3390/ijerph18063084. PMID: 33802749; PMCID: PMC8002459.
2. Clear, James. “Habit Stacking: How to Build New Habits by Taking Advantage of Old Ones.” James Clear, https://jamesclear.com/habit-stacking. Accessed [Januart 23, 2025].