It’s almost that time of year. Everyone you know will soon be hitting the gym, smiling while eating broccoli, or crushing out a last cigarette. For some, the gym really will become a new part of life, and that really will be the last cigarette they smoke. But most of us have probably experienced the letdown—perhaps even self-loathing—of failing to stick to a New Year’s resolution.
I can’t promise the advice I’ve collected will help—anyone who knows me would laugh hysterically at the idea of me guiding anyone toward successful habit formation—but there are some things you can do to set yourself up for success and make sure your resolutions become more than just that.
Updated January 2024: I added some more thoughts on training your will.
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Forget Goals. You Want Systems
The first and most important part of changing something in your life is to forget the resolutions and forget the goals. Think instead of creating a system that allows you to do what you want to do.
This advice is something I picked up from James Clear’s book Atomic Habits ($14 on Amazon). If you find this article whets your appetite for a deeper dive into how you can create better habits, Clear’s book is a great next step. It has plenty of suggestions about how to set up systems that work for you and help build the habits you want.
Common sense can take you a long way. As WIRED editor Adrienne So says, “reduce friction wherever you can.” Make it easier to go for a run by keeping your shoes by the door. Make it easier to eat healthier by filling your fridge with healthy food. “It’s easier to work out every day if you’ve prepped everything beforehand,” So says. “Then you can run into the basement and do a 30-min Peloton strength video in 32 mins, instead of spending another 20 minutes looking for a clean sports bra.”
It also helps to be honest with yourself about yourself. For example, while some people might run downstairs and actually do a Peloton video, even that seemingly simple act presents enough friction to me that I’d never actually do it. This is why, instead of getting into Peloton, I have picked an activity with even less friction: body weight exercises. My body is always there, ready to go. I don’t have to go anywhere or find anything. I just start exercising.
Which is to say, if you have to rely on the power of your iron will, just gritting your teeth and toughing it out (which isn’t actually your will, that’s your will in conflict with itself, but never mind that), you’re unlikely to turn it into a habit.