Make and Break Habits in 2025: Here We Go Again!

As January rolls in, many of us feel the familiar pull to set new habits – again. But why do so many of us start the year with the same resolutions, yet find it hard to stick with them? Do New Year’s resolutions actually work?

Do New Year’s Resolutions Really Work?

Research on New Year’s resolutions shows mixed results. A 2016 study found only 9% of people achieve their resolutions by the end of the year, though 46% stay committed after six months. Psychologist John Norcross found that those who set formal resolutions are 10 times more likely to succeed. While I once saw resolutions as excuses to delay change, the data suggests January offers a psychological fresh start, helping people refocus – even if they don’t fully succeed.

The Science Behind Habits

Habits are small, repeated actions that shape who we are and what we accomplish. They simplify our lives by automating routine tasks, saving energy for bigger decisions. In fact, studies suggest about 45% of our daily actions are driven by habits.

Rather than rehashing what many great books on habits already teach, I’ll share the strategies that have worked for me.

What Works for Me

1. Environment: Set Yourself Up for Success
“You are the average of the five people you spend the most time with.” This popular saying holds a lot of truth. The people and environments around us significantly influence our behaviour.

For example, if you move to a neighbourhood where everyone keeps their lawns immaculate, you’re likely to start doing the same. Conversely, spending time with a group that parties every weekend could lead you to adopt similar habits.

Belonging is a powerful human need. If you surround yourself with people who already embody the behaviours you want—whether it’s exercising, eating healthily, or reading—you’re far more likely to adopt those habits. Choose your tribe wisely!

2. Surroundings: Design Your Space for Success
Make your surroundings conducive to your new habits or help you stop bad ones. For instance, I tried introducing 10-minute morning red light therapy, but dressing up for work was taking up too much of my time. The solution? I created a rail in my wardrobe with outfits for the week and now plan it every Sunday. This way, I have time for my lamp sessions.

Similarly, if you’re trying to stop eating certain foods, don’t keep them in the house. The idea of having to go to the shop may be enough to stop the desire to eat them.

3. Consistency: Master the Art of Showing Up
How long does it take to form a habit? Research suggests anywhere from 18 to 254 days, but I believe the focus shouldn’t be on time. Successful habits aren’t about sticking with something for a set period—they’re about creating lasting changes.

My approach starts with the 5-minute rule. For any new habit—whether it’s meditation, stretching, or reading—I commit to just five minutes a day. The goal isn’t to do it perfectly but to master the art of “showing up.”

Once I’ve established consistency, progress naturally follows. That feeling of progress became my reward, reinforcing the habit. This also shifts your identity—from just eating healthy to becoming a healthy eater.

4. Focus on the Process, Not the Outcome
In today’s culture, we’re obsessed with winning. When an athlete wins a title, the media celebrates their success but rarely highlights the years of effort that made it possible.

The trouble with focusing solely on the outcome is that success feels like a one-time event. If you focus instead on the process, every step forward becomes a win. Progress becomes its own reward, and effort becomes the engine that keeps you moving.

5. Prioritise Sleep and Manage Stress
Without a good night’s sleep, stress levels rise and decision-making suffers. For me, a productive day starts the night before. Prioritising restful sleep ensures I have the focus and energy to stick to my habits.

Sleep isn’t just about rest—it’s the foundation that supports every other habit. When I’m well-rested, I make better choices, whether that’s preparing a healthy meal or sticking to my exercise routine.

Final Thoughts

I love James Clear’s quote from Atomic Habits:
“If you’re feeling great now, it means you were killing it six months ago.”

Every action you take today is a vote for the person you want to become. Whether it’s January or July, small, consistent steps can lead to meaningful change. As a general manager and health coach I have seen firsthand how powerful these changes can be. This year let’s focus less on perfection and more on progress. Because when it comes to habits, every small step forward counts.

Discover: Patrycja Zuber 

https://www.instagram.com/zuberpatrycja

https://uk.linkedin.com/in/patrycja-zuber-b4217272

About Author /

Patrycja Zuber’s journey into high performance began at the age of six with classical violin training, where she developed discipline, focus, and a drive to excel. She later founded and successfully scaled a business in Poland, which continues to thrive after its sale. Now a General Manager specialising in managed service contracts within the waste management sector, Patrycja leads 14 direct reports, overseeing operations for over 500 staff and collaborating with three major industry players. As a certified Health Coach, Patrycja combines her professional expertise with a lifelong passion for well-being, helping high achievers optimise their health, enhance performance, and create balance in their lives.

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