New Year Resolutions | The Secret to Achieving Your Goals with Atomic Habits
Every year when the new year arrives, many people set numerous goals, whether it’s exercising, reading books, learning a new language, or developing various skills. However, statistics show that only about 8% of people successfully achieve their New Year Resolutions. Most quit within the month of January. Why is this the case? And how can we join the successful 8%?
ByteHR has the answer: the solution lies in the concept of "Atomic Habits" from the best-selling book by James Clear. This philosophy teaches us that sustainable change does not come from setting massive goals, but from building tiny habits that are practiced consistently.
Why Do Most New Year Resolutions Fail?
The failure of resolutions often stems from focusing on the wrong things:
Setting Goals That Are Too Big:
Phrases like "I will work out every day this year" or "I will read 50 books this year" sound exciting but often lead to feeling overwhelmed and discouraged when they are missed.Focusing on Outcomes Over Process:
We often think about the weight we want to lose but fail to consider the daily process that will lead us to that goal.Relying Solely on Motivation:
Motivation fluctuates. When motivation is low, we stop taking action.Lacking a Clear System:
Not knowing exactly how, when, where, and what to start doing.
What is the Atomic Habits Principle?
James Clear proposes the idea that "Improving by just 1% every day will make you 37 times better in one year." This is the Compound Effect of small habits.
Change doesn't have to be massive or dramatic; it must be consistent and continuous. These tiny habits are called "Atomic Habits," which means:
Atomic: Extremely small but a crucial building block.
Habits: Repeated actions that become automatic.
The 4 Laws for Building Good Habits
To make a habit stick, you must make it obvious, attractive, easy, and satisfying.
Law 1: Make It Obvious
Principle: The brain responds to visual cues. If you want to build a new habit, you must make it clear and easy to see.
Practical Examples:
Want to exercise : Lay your workout clothes next to your bed.
Want to drink more water : Place a glass of water on your work desk.
Want to read : Place your book on your pillow.
Technique: Implementation Intention: Formula: "I will perform [Habit] at [Time] in [Location]."
"I will exercise for 10 minutes when I wake up at 6 AM in the bedroom."
"I will read 5 pages before I go to sleep at 10 PM on the bed."
Law 2: Make It Attractive
Principle: We naturally do things that feel good and are interesting. If a new habit isn't appealing, we won't stick with it.
Technique: Temptation Bundling: Pair a habit you need to do with something you want to do.
Working out + Listening to your favourite music.
Doing chores + Listening to a fascinating podcast.
Going for a walk + Talking on the phone with a friend.
Create Your Environment: Surround yourself with people who have the habits you want.
Want to get fit : Join a fitness group.
Want to read more : Join a book club.
Want to improve a skill : Join a learning community.
Law 3: Make It Easy
Principle: The easier the action, the more frequently we will do it. You must reduce friction as much as possible.
The 2-Minute Rule: Scale down the new habit to take less than two minutes.
"Read every day" : "Read 1 page every day."
"Run 5 kilometres" : "Put on my running shoes and step outside the door."
"Study Japanese" : "Review 3 vocabulary words."
Once you start easy, you can build momentum and gradually increase the duration or intensity.
Reduce Friction:
Want to cook your own food : Prep the ingredients in advance.
Want to exercise : Sign up for a gym that is on your way home from work.
Want to write a blog : Open the writing program on your computer screen.
Law 4: Make It Satisfying
Principle: We repeat actions that provide immediate satisfaction. You must create an instant reward after completing the habit.
Habit Tracker: Mark every time you succeed. Seeing your progress is a reward in itself.
Use a calendar to mark an "X" every day you complete the habit.
Use a habit-tracking app.
Create a progress chart.
Don't Break the Chain: Try to do the habit every day continuously. When you see a long chain, you won't want to break it.
Accountability Partner: Have someone monitor your progress and provide encouragement.
Share your goals with a friend.
Do the habit together with someone else.
Report your progress regularly.
How to Apply Atomic Habits to Your New Year Resolutions
Step 1: Change Your Goals into Systems
Instead of thinking: "This year I will lose 10 kilograms."
Think: "This year I will build the habit of being a healthy person."
Clear System:
Drink 2 litres of water every day.
Walk for 30 minutes after dinner.
Eat 1 serving of vegetables with every meal.
Step 2: Start with Tiny Habits
Goal Example and Tiny Habit:
Goal: Get fit.
Tiny Habit: Exercise for 5 minutes every morning.
Increase to: 10 minutes after 2 weeks.
Increase to: 20 minutes after 1 month.
Goal: Read more books.
Tiny Habit: Read 1 page before bed.
Increase to: Read 5 pages.
Increase to: Read 1 chapter per day.
Goal: Save money.
Tiny Habit: Save 20 Baht every day.
Increase to: Save 50 Baht every day.
Increase to: Save 10% of my income.
Step 3: Design Your Environment
For Good Habits:
Delete game apps from your phone screen.
Place fruits where they are easy to see.
Organize your desk to be conducive to work.
To Reduce Bad Habits:
Hide the TV remote.
Don't keep snacks in the house.
Delete social media apps (if you waste too much time).
Step 4: Track and Adjust
Measure Results Weekly:
Which habits were successful?
Which habits did I miss? Why?
How can I adjust and improve?
Use a Review System:
Weekly Review: Reflect every Sunday.
Monthly Review: Evaluate progress monthly.
Quarterly Review: Adjust the plan every three months.
Additional Tips for Success
Habit Stacking:
Link a new habit to an existing habit you already do."After I drink my morning coffee, I will meditate for 5 minutes."
"After I brush my teeth, I will do a 30-second plank."
Identity-based Habits:
Shift your mindset from "I have to do this" to "I am the type of person who does this."Instead of thinking, "I have to exercise."
Think, "I am a healthy person."
Never Miss Twice:
If you miss one day, it's okay, but never miss two days in a row.Celebrate Small Wins:
Succeed for 7 consecutive days : Buy a small reward for yourself.
Succeed for 30 days : Celebrate with friends.
Succeed for 100 days : Throw a small party.
New Year Resolutions don't have to be difficult if we understand the principles of Atomic Habits. Success doesn't come from setting massive goals, but from building tiny habits that are performed consistently.
Remember that "You do not rise to the level of your goals. You fall to the level of your systems." So, instead of setting huge goals this year, start building small systems and habits that will carry you toward those goals.
Start today. Choose just one tiny habit that can be done easily in under 2 minutes, and commit to doing it every single day. Within one year, you will be surprised by the change that has occurred.
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