Start with Tiny Habit Changes Instead of Lofty Resolutions

New Years resolutions are quite often made and forgotten by the end of the first week. We set our expectations high, and then we are afraid or unable to reach them. We get on the doom train and derail our good intentions because we didn't allow ourselves the opportunity to acclimate to our resolution.

Still, the new year is an excellent time to revise and review our lifestyle- to realign with our priorities and improve our health and happiness. This year, we are starting with a new moon, which is always a great time to clear out the negative or no longer needed, to take stock of what is, and to sew new seeds for our growth, whether it is personal, relationship, career or other- it's an ideal time to shift our trajectory.

Instead, of resolutions, create new habits or break old, unhelpful ones- one at a time.

Here are three key points from James Clear's book, Atomic Habits, regarding habit formation:

1. The Four Laws of Behavior Change

Clear outlines a framework for creating good habits and breaking bad ones, known as the Four Laws of Behavior Change. These laws are:

• Make it Obvious: Design your environment to make cues for good habits visible. For example, put the fruit bowl in the center of your counter. Hide or remove the tempting potato chips and baked goods.

• Make it Attractive: Pair habits with positive experiences to increase motivation. Meditation sounds scary, but pair it with your regular coffee, a candle, and a snuggly blanket- now it feels like a warm hug when you wake up. Put your comfy headphones on the end table and preset your coffee for greater ease.

• Make it Easy: Reduce friction to make habits easier to start and maintain. Stacking new habits with something you do anyway (see coffee example above) is one way to ensure you get that new, positive moment into your day.

• Make it Satisfying: Use rewards to reinforce positive behaviors and create a sense of accomplishment. For each time you want to order that sugary, creamy latte, but choose water instead (hey- have the latte sometimes), put $5 into your Venmo account to use toward a new pair of sneakers or a massage.

If you want to break a habit that is no longer beneficial, reverse the four properties: make the habit unattractive, challenging, and less rewarding. Clear out the junk food you binge on and then feel guilty over. Remove the social media apps or shopping apps that bring you down a rabbit hole.

2. The 1% Improvement Principle

Clear emphasizes the power of small, incremental changes. He argues that improving by just 1% each day can lead to significant improvements over time. This principle highlights the importance of consistency and the compounding effect of habits.

3. Identity-Based Habits

Clear suggests that lasting change comes from focusing on the type of person you want to become rather than just the goals you want to achieve. By aligning habits with your identity, such as seeing yourself as a healthy person rather than just wanting to lose weight, you create a stronger motivation for sustaining those habits. Each time you do something that a healthy person does (think positive self-talk, go for a walk, hydrate), you cast a vote for that person you want to be, and eventually, you embody your goals and values.

So, what are your intentions this new year? If you start with a resolution, can you break that big idea into small, simple, attractive actions that can be stacked with something you already do?

Don't forget to give yourself praise and recognition as you make your life better, 1% at a time.

With love,

LeeAnn

Emergence Wellness