As the clock strikes midnight on December 31st, millions of us commit to New Year's resolutions that promise a better, healthier, or more productive year ahead. Yet by February, many of these resolutions have fizzled out. The truth? Most of us approach resolutions with high hopes but little strategy.
I’ll be honest: I’m not great at making resolutions stick. But with some guidance from James Clear, Mel Robbins, Brené Brown, and Eckhart Tolle, I’m starting to believe I can create a few good habits for 2025. I’m sharing these insights with you, too, because if these masters can help me, they might help you as well.
To make resolutions stick, we need actionable steps rooted in behavioral science, mindfulness, and self-motivation. Enter James Clear’s Atomic Habits, Mel Robbins’ self-coaching principles, Brené Brown’s insights on vulnerability and courage, and Eckhart Tolle’s teachings on presence. Together, they offer a blueprint for turning those hopeful resolutions into lifelong habits.
1. Start Small with Atomic Habits
One of the key principles in Atomic Habits is that small changes lead to big results. James Clear emphasizes the power of making 1% improvements every day. Instead of setting a massive goal like, “I’ll lose 50 pounds this year,” focus on daily actions such as, “I’ll walk for 10 minutes every day.”
How to Apply This:
Break your resolution into micro-habits. For example, if your goal is "read more," start by reading one page a day.
Focus on consistency, not perfection. It’s better to do a small action regularly than a big one sporadically.
Use the habit stacking method: pair your new habit with an existing one. For instance, “After I brush my teeth, I’ll do 5 minutes of journaling.”
2. Leverage the Power of Identity
Clear also stresses the importance of tying habits to your identity. Instead of saying, “I want to exercise more,” say, “I am someone who prioritizes fitness.” Shifting your self-perception makes it easier to align your actions with your goals.
How to Apply This:
Reflect on the type of person you want to become. What habits align with that identity?
Use affirmations to reinforce your new identity: “I am a healthy eater,” or “I am someone who values self-care.”
3. The 5-Second Rule by Mel Robbins
Mel Robbins’ 5-Second Rule is a tool to overcome procrastination and hesitation. When you feel the urge to act on a goal, count down “5-4-3-2-1” and physically move. This disrupts your brain’s tendency to talk you out of it and propels you into action.
How to Apply This:
When your alarm goes off for your morning workout, count down and immediately get up.
Use the rule whenever you feel resistance to doing something important. For example, if you’re nervous about sending that email, count down and press send.
Pair the rule with a specific cue, like “When I feel resistance, I’ll count down and start.”
4. Practice Vulnerability with Brené Brown
Brené Brown’s research on vulnerability teaches us that meaningful change requires courage and the willingness to embrace imperfection. Setting resolutions often exposes us to fear of failure, but vulnerability allows us to grow.
How to Apply This:
Accept that you won’t be perfect and view setbacks as learning opportunities.
Share your goals with someone you trust. Being open about your intentions builds accountability and emotional support.
Celebrate the courage it takes to try something new, even if the outcome isn’t perfect.
5. Be Present with Eckhart Tolle
Eckhart Tolle reminds us that true change begins in the present moment. Often, resolutions fail because we’re too focused on the future or burdened by the past. By grounding ourselves in the now, we can take mindful steps toward our goals.
How to Apply This:
Practice mindfulness by bringing your full attention to your actions. For example, when preparing a healthy meal, focus on the sensations, smells, and colors.
Avoid getting overwhelmed by the magnitude of your resolution. Tolle’s principle of “one step at a time” encourages you to focus only on the current task.
Use breathing exercises to center yourself when you feel distracted or discouraged.
6. Design Your Environment for Success
Both Clear and Robbins emphasize the importance of setting up your environment to support your goals. Make good habits easy and bad habits hard.
How to Apply This:
If you want to eat healthier, keep nutritious snacks visible and junk food out of reach.
Create physical cues: Lay out your workout clothes the night before, or place a book on your pillow to remind you to read.
Limit distractions. For example, set your phone to Do Not Disturb during focus hours.
7. Celebrate Small Wins
Recognizing your progress reinforces the habit loop, making it more likely you’ll stick with your resolution.
How to Apply This:
Track your habits using a journal or app. Seeing your streak grow is motivating.
Reward yourself for milestones. After completing a week of your new habit, treat yourself to something small and enjoyable.
Practice gratitude for the effort you’ve put in, not just the results.
8. Use Accountability and Social Support
Mel Robbins highlights the value of having someone to hold you accountable, while Clear notes that habits are contagious within your social circle.
How to Apply This:
Share your goals with a friend or join a community working toward similar resolutions.
Schedule regular check-ins to share progress and setbacks.
Surround yourself with people who embody the habits you want to adopt.
9. Find Support at Point Clear Wellness
At Point Clear Wellness, we believe that building habits is about creating space for growth and self-care. Whether you’re working on physical health, emotional wellness, or both, our therapies—including craniosacral therapy and somato emotional release—can help you reconnect with yourself and stay aligned with your goals. Our gentle, supportive environment is here to guide you on your journey.
Final Thoughts: Progress Over Perfection
Resolutions fail when we aim for overnight transformation. But by focusing on small, consistent actions and leveraging tools like the 5-Second Rule, habit stacking, practicing mindfulness, and embracing vulnerability, you can create lasting change. Remember: progress, not perfection, is the goal.