It’s February, the “New Year, New You” energy has faded… and most resolutions are already on life support.
In this episode, I break down why extreme overhauls fail and what actually works when it comes to building sustainable habits.
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You don’t need a new personality.
You don’t need more discipline.
You need better structure.
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I walk you through the science of habit formation, why willpower isn’t the answer, and how to build a repeatable system that works with your real life, not against it.
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If you’ve ever felt stuck in the cycle of starting over, burning out, or falling behind… this is your reset.
New Year. Same You. Just more prepared.
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References
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Lally et al., 2010
How are habits formed: Modelling habit formation in the real world.
European Journal of Social Psychology.
https://doi.org/10.1002/ejsp.674
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Gardner, 2015
A review and analysis of the use of “habit” in understanding, predicting and influencing health-related behaviour.
Health Psychology Review.
https://doi.org/10.1080/17437199.2013.876238
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Gardner, de Bruijn & Lally, 2011
A systematic review and meta-analysis of applications of the Self-Report Habit Index to nutrition and physical activity behaviours.
Annals of Behavioral Medicine.
https://doi.org/10.1007/s12160-011-9282-0
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Gardner & Rebar, 2020
Habit formation and behavior change. In The Handbook of Behavior Change. Cambridge University Press.
https://doi.org/10.1017/9781108677318
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Verplanken & Wood, 2006
Interventions to break and create consumer habits.
Journal of Public Policy & Marketing.
https://doi.org/10.1509/jppm.25.1.90
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Wood, 2019
Good Habits, Bad Habits: The Science of Making Positive Changes That Stick.
Publisher page:
https://us.macmillan.com/books/9781250159076/goodhabitsbadhabits
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Fritz et al., 2014
Persuasive technology in the real world: A study of long-term use of activity sensing devices for fitness.
Proceedings of the SIGCHI Conference on Human Factors in Computing Systems.
https://doi.org/10.1145/2556288.2557383
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Mergelsberg et al., 2020
The time course of habit formation for health-related behavior: A meta-analysis.
Health Psychology Review.
https://doi.org/10.1080/17437199.2019.1688388
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Hayes et al., 2006
Acceptance and commitment therapy: Model, processes and outcomes.
Behaviour Research and Therapy.
https://doi.org/10.1016/j.brat.2005.06.006
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Chapters
00:00 Intro
00:07 Understanding Resolutions and Habits
01:09 Defining Habits
03:05 Habit Formation and Conditioning
04:28 Implementing New Habits
06:20 Personal Stories and Examples
14:04 Mindset and Consistency
15:23 Conclusion and Takeaways
16:15 Outro