Making and Keeping Daily Habits: How to Transform Resolutions into Unbreakable Daily Habits
- T Benton
- Sep 1
- 9 min read
Why do so many people struggle to keep their resolutions? We've all done it. Throughout the year, we become inspired to make resolutions to better ourselves and our lives.
These resolutions often include goals like getting fit, learning something new, or organizing life better. Initially, the excitement can be overwhelming. However, as time passes and responsibilities take up much of our time, motivation frequently fades.
So, how do we make doable resolutions any time of the year and stick to them for the long term? The answer lies in focusing on the small daily habits that support our larger goals. In this article, we’ll discuss practical strategies to help us create lasting habits and make those resolutions a reality.
Understanding the Habit Loop
To establish lasting habits, it’s essential to recognize the habit loop, which consists of three parts: cue, routine, and reward.
Cue: This is what triggers the habit. For instance, you might feel the urge for a snack as soon as you walk into the kitchen after work.
Routine: This is the behavior you want to develop, such as opting for a piece of fruit instead of a bag of chips.
Reward: This is the positive outcome of your routine, reinforcing the behavior. You might feel energized from the healthy choice or enjoy the taste of fruit.
Understanding this loop is your first step in creating and maintaining habits in your life.
Start Small and Build Gradually
Often, people dive into their resolutions with high hopes and an abundance of enthusiasm, envisioning a future where they have achieved their goals and transformed their lives for the better.
However, it is common for these individuals to become overwhelmed quickly as they encounter the challenges and obstacles that inevitably arise. In other words, we jump in without planning on how we'll handle the inevitable obstacles that will pop up along the way. The initial excitement can wane, leading to frustration and, in many cases, abandonment of those well-intentioned resolutions.
Beginning with small, targeted, manageable, and sustainable changes is essential to combat this tendency and foster a greater likelihood of success.
Starting with small changes allows individuals to set realistic and achievable goals that can be integrated into their daily routines without causing significant disruption. For instance, instead of committing to an ambitious workout regimen that requires hours at the gym each week, one might start with a simple goal of taking a 10-minute walk daily. This incremental approach helps build confidence as progress is made and creates a foundation for more significant changes in the future.
Additionally, small changes are easier to track and measure, providing a sense of accomplishment that can motivate individuals to continue their journey toward their larger goals. Utilizing the SMART goal method: https://www.success.com/how-to-set-smart-goals/ will help you develop specific and doable habits.
Also worth noting, targeted changes can be tailored to fit personal lifestyles and preferences, increasing the likelihood of adherence. For example, if someone resolves to eat healthier, instead of overhauling their entire diet overnight, they could begin by incorporating one additional serving of vegetables into their daily meals. This gradual introduction allows for adjustment and adaptation, making the transition less daunting and more achievable. As these small, targeted changes accumulate over time, they can significantly transform habits and behaviors, ultimately paving the way for long-term success.
If you want to exercise more, start with just five minutes of activity each day. Statistics suggest that small, consistent actions can lead to significant results; for example, just five minutes of walking might lead to a measurable increase in your overall activity levels after a month. Gradually extend your workout time or intensity when you feel comfortable with this small habit.
Essentially, while the excitement of embarking on new resolutions can be invigorating, it is crucial to approach these goals with a strategy that emphasizes small, incremental changes.
By doing so, individuals can avoid the bumps leading to feeling overwhelmed and ensure they are building a sustainable path toward their aspirations.
Create a Supportive Environment
Your surroundings can strongly influence your capacity to maintain habits. Our physical and social environments are crucial in shaping our behaviors and routines.
For instance, if you aim to develop a habit of exercising regularly, having a designated space for workouts, such as a home gym or easy access to a local park, can significantly increase your likelihood of sticking to that routine. By intentionally organizing your environment to support your goals, you set yourself up for success.
Also, your social environment can impact your ability to maintain habits. This might mean removing distractions, such as turning off notifications on your phone when you want to focus on reading or studying, turning off social media during times we are working on our goals, or placing healthy snacks within easy reach to encourage better eating habits may be a necessary way to help you achieve your daily goals.
Surrounding yourself with supportive friends or family members who share similar goals can provide the motivation and accountability necessary to stay on track.
For example, when I wanted to cut my carbs, my husband supported me by agreeing to eat exactly what I ate, and if he wanted carbs, he would add some bread or a baked potato, etc., to his meal. This way, I could focus on eating less carbs easily and without the added stress of making two separate dinners, one for me and one for him. This was incredibly helpful in achieving my goal towards better health and helped him eat healthier, too. A win for us both!
"Research has shown that people accomplish more when they buddy up. A 2015 study published in JAMA Internal Medicine found that couples were more likely to make healthy behavioral changes, such as working out more or cutting back on smoking, if their partner adopted healthy changes too." (Segarra & Schneider, 2025).
Also, engaging in group activities, such as joining a fitness class or a book club, can foster a sense of community and commitment that reinforces positive behaviors. Surrounding ourselves with supportive people who focus on similar goals helps us remain motivated and engaged.
Additionally, the concept of environmental cues is essential in habit formation. These are the triggers in your environment that prompt you to engage in certain behaviors.
For example, if your workspace is cluttered, it may lead to feelings of overwhelm and procrastination, making it harder to concentrate on tasks. Conversely, a clean and organized workspace can foster productivity and focus. Our surroundings play a huge role in how well we can efficiently focus on the goal we are hoping to achieve.
Leverage Accountability
Accountability can significantly boost your commitment to forming habits. You can find support and encouragement by sharing your goals with friends or joining a community.
Consider setting up weekly check-ins with a friend who has similar goals. Group challenges can also motivate you; for example, a study found that people who participate in fitness challenges with friends are significantly more likely to stick to their routines. Sharing progress with others creates a sense of responsibility that enhances your chances of success.
You may also choose to join a support group. Support groups are available for everything from eating healthier to weight loss. You can utilize the internet to find groups near you.
If you prefer an online collaborative environment, Focus Mate may be your answer. This is a unique platform where members help one another stay focused and accountable. "Focusmate will pair you with a member of our community — someone else somewhere in the world that’s also trying to get something done. If you enjoyed working with someone, you can Favorite them by tapping the star next to their name." (Focus Mate Inc., 2025).
**Always research to determine the safety of anything you download online.
Here are some other Accountability Partner Apps you might like to try:
Also, many accountability apps are available for those who prefer to work alone but would like additional help with accountability. Some of these may have collaborative member environments to ask questions and cheer one another on, or it may be just you and a well-designed app to help you reach your goals.
Here are some Accountability Apps you might like:
and
For those of you who prefer the Pen and Paper Style of Habit Tracking:
You will find many more apps and templates in the Links Section at the end of this article.
Use Positive Reinforcement
Rewarding yourself for sticking to your habits can significantly promote positive behavior and reinforce the actions that lead to success.
When you take the time to recognize and celebrate your achievements, no matter how small they may seem, you create a positive feedback loop that encourages you to continue pursuing your goals. This practice of self-reward enhances your motivation and helps solidify the habits you are trying to establish.
It’s important to remember that celebrating these small wins can take many forms; it could be as simple as treating yourself to your favorite snack, enjoying a leisurely walk in the park, or indulging in a favorite activity that you love. Each of these rewards serves as a reminder of your progress and can help to create a sense of accomplishment.
Identify rewards that inspire you. This could be enjoying a movie night after a week of sticking to your workout plan or treating yourself to a favorite meal after a month of consistent healthy eating. Ensure these rewards align with a healthier lifestyle to avoid undermining your efforts.
Track Your Progress
Another effective approach is to keep a habit tracker or journal. Tracking your progress helps you visualize your successes and provides motivation.
You can create a simple checklist to mark off completed daily habits or use a digital tracking app. Research shows that people who maintain a visual record of their habits are more likely to continue them over the long term. Watching your progress can be a strong motivator to keep going.
Here are some Progress Tracking Apps you might like to try, and you will find more in our Links Section at the end of this article:
Here are some Pen and Paper Style Habit Tracking Templates and Trackers:
You will find many more apps and templates in the Links Section at the end of this article.
Embrace Flexibility and Patience
Finally, remember that forming new habits takes time. Be patient with yourself, and allow for flexibility in your plans. Life can be unpredictable, and it’s critical to adapt as needed.
If you encounter a setback, view it as a learning opportunity. Analyze what caused the slip and determine how you can adjust moving forward. Remember that building lasting habits is a marathon, not a sprint; maintaining a positive mindset is vital throughout your journey.
Reflecting on Your Habit Journey
Transforming resolutions into daily habits empowers you to take control of your life. By understanding how habits work, starting small, anticipating and developing a plan for setbacks, creating a supportive environment, building accountability, and tracking progress, you can successfully bring your intentions to fruition.
Just remember to start small and make your goals specific and doable. Set yourself up for success using the SMART goal planning technique found here: https://www.success.com/how-to-set-smart-goals/.
You've got this! Start small, start simple, have a plan for setbacks, and go easy on yourself! It will take time. Learn from any mistakes and keep moving forward. You will soon achieve everything you set your heart and mind to achieve!
Here's to your Good Health! ❤️
T. Benton
Owner & Writer @blissful-health.org
Copyright © 2025 Blissful-Health.org. All Rights Reserved.
Links for Info on How to Build and Track Habits:
Links for Platforms and Apps for Accountability :
Links for Platforms and Apps for Habit Tracking:
Resources:
Focus Mate Inc. (Ed.). (2025). Virtual body doubling for getting anything done. Focusmate. https://www.focusmate.com/
Segarra, M., & Schneider, C. M. (2025, January 15). Ready to take on a difficult goal? here’s how a buddy might help. NPR. https://www.npr.org/2025/01/15/nx-s1-5217975/the-secret-to-doing-hard-things-and-getting-stuff-done
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