New Year, Healthy Habits

As a new year begins and the indulgence of the festive season comes to an end, it's natural to feel a surge of motivation to make changes. Yet, we all know the familiar pattern: January starts strong with ambitious resolutions, but by February, enthusiasm begins to wane. Why does this happen, and more importantly, how can we create habits that stick?

James Clear, author of Atomic Habits, reminds us, "You do not rise to the level of your goals. You fall to the level of your systems." Goals are important, but it's our daily systems and habits that ultimately shape our lives. Habits are not about willpower or punishment—they're about creating an environment and routine that naturally supports the behaviors we want to cultivate.

The psychology of habits

At their core, habits are built on a neurological loop identified by Charles Duhigg in The Power of Habit: Cue → Routine → Reward. Understanding this loop can unlock powerful change. A cue triggers an action (the routine), which is then reinforced by a reward. For example, placing your Pilates mat in a visible spot every evening (cue) makes it easier to start your morning Pilates routine (routine), and the satisfying feeling post-workout becomes the reward that reinforces the habit.

Start small, stay consistent

One of the most common mistakes people make is setting habits that are too ambitious from the start. James Clear suggests using the "Two-Minute Rule": make your habit so small that it's impossible to fail. Instead of committing to an hour-long Pilates session every day, start with two minutes of deep stretching on the mat. Once the habit is established, it's easier to naturally expand it.

Celebrate small wins

Every time you follow through on your habit, celebrate it—no matter how small. Charles Duhigg emphasizes the power of rewards: "When a habit emerges, the brain stops fully participating in decision making... unless you deliberately fight a habit, unless you find new routines, the pattern will unfold automatically." By associating positive emotions with your healthy habits, you increase the likelihood of them becoming automatic.

Make it easy and enjoyable

If a habit feels like a punishment, it won't stick. Choose activities you genuinely enjoy. If Pilates feels good for your body and mind, lean into that. If walking in nature brings you peace, prioritize it. Habits thrive when they're tied to positive feelings, not obligation.

Crowd out bad habits with good ones

Sometimes by adding good habits, you will automatically reduce the bad ones. For example when it comes to building healthy eating habits, focus on adding, not restricting. Instead of eliminating foods, start by incorporating more nutrient-dense options into your daily meals. Such as aiming to add one serving of leafy greens to your dinner every day. You can also keep a bowl of fresh fruit visible on your counter (cue), enjoy it as an easy snack (routine), and savor the energy boost it provides (reward). These small, positive adjustments build momentum and make healthy eating feel like a natural, enjoyable part of your day. Small, consistent actions like these can create a ripple effect, making healthy eating feel natural rather than restrictive, and the desire to automatically eliminate less favourable eating habits will be greater.

Reflect and adjust

As the year unfolds, periodically check in with yourself. Are your habits still serving you? Are there small tweaks that could make them easier or more enjoyable? Flexibility is key to long-term success.

This year, instead of aiming for perfection, aim for consistency. Build habits that align with your values, bring you joy and support your overall wellness. Start small, stay consistent, and trust the process. Here's to a year of sustainable, joyful growth!