How to Make Sustainable Change & Stick to New Years’ Resolutions
Lua here, wishing you a year full of intrigue & adventure.
*Please approach with kindness, with the knowledge that you do not need to re-invent yourself, and the understanding that January is a time of year when our bodies seek rest, in rhythm with the seasons. You can ‘begin again’ in any moment.
The new year often comes with a desire for a re-fresh, for new beginnings. This can take the form of goal-setting and deciding to change aspects of ourselves, our lifestyles and our habits. We might set new fitness or eating goals, for example, thinking “I’m really committing, this time” and feeling that this alone means we should be able to stick to these decisions. We are disappointed when this proves to be extremely difficult, and may even see it as a moral failing when we can’t follow through and drop the ball on our new habits.
Have you ever expected yourself to suddenly run 5k every other day at the coldest time of year, or stop eating sugar on the 1st of January after a festive period of frivolity, then found this was nigh-on impossible and beaten yourself up for not being able to stick to your resolution?
I want you to know that you are not failing and there is nothing wrong with you. The truth is that in many cases, motivation is simply not enough, and going from 0 to 100% is not a sustainable strategy. The good news is that science can tell us how to set up habits and resolutions that stick. If you are looking to make change in your life - at any time of year - I’ve laid these methods out here for you with practical examples that you can integrate into your life today.
This post considers why meaningful lifestyle change is difficult and offers a clear, compassionate, and science-informed framework for building habits that last. We will firstly learn why change is so hard (it’s not you being lazy or weak-willed!) and then discover science-backed methods to create and stick to achievable new years’ resolutions, with practical examples. Reflection questions are included to prompt your self-inquiry, and we will touch on how massage can support sustainable change in our lives.
If you just want the juicy conclusion, scroll down to read the ‘brain hacks’ below.
References are numbered throughout & listed at the bottom of this article.
It’s Not You – It’s Change
Why Changing our Behaviours is Hard
Automatic habits and the brain
Much of human behaviour is shaped by repetition in stable contexts. Over time, behaviours become automatic and require little conscious effort [1]. This efficiency helps conserve energy, but it also means habits can persist even when they no longer support wellbeing.
Stress and behavioural rigidity
Stress alters how behaviour is regulated in the brain. Under stress, people rely more heavily on habitual responses and less on flexible, goal-directed action [2]. This helps explain why change often breaks down during periods of emotional or practical strain.
Motivation is not enough
Even strong motivation does not reliably lead to action. Research consistently shows a gap between intention and behaviour unless intentions are paired with specific plans [3].
Progress is not linear and takes time
Habits do not form quickly or in a straight line. One large study found that habits took an average of around two months to feel automatic, with wide individual variation [4].
Self-judgement after setbacks hurts our chances of success
We tend to judge ourselves negatively when we ‘mess up’, and the way in which we respond when we drop the ball on our new habits matters for our overall success. Harsh self-criticism increases disengagement and makes us more likely to not meet our goals in the long-term, while self-compassion supports emotional regulation, learning, and persistence [5].
How to Create Sustainable Behavioural Change and Meet our New Years Resolutions
(With Science- Backed, Practical Examples)
1. Build habits around existing routines
Linking new behaviours to routines already in place makes them easier to maintain. The brain learns through association, so repeating a behaviour in the same context strengthens automaticity [1].
Brain Hack 1: Habit Stacking (Link new behaviours to existing ones)
· Do 3 push-ups whilst the kettle boils (or less, or more as your practice grows)
· After making morning tea, take three slow breaths
· After brushing teeth, stretch for one minute
2. Use if–then planning to reduce decision fatigue
If–then plans decide actions in advance, reducing the need to rely on willpower in the moment. These plans have been shown to significantly improve goal follow-through [3].
Brain Hack 2: ‘If-Then’ Planning
· If I feel too tired to exercise, then I will go for a five-minute walk
· If I start scrolling in bed, then I will put my phone down and place a hand on my chest
3. Make habits small enough to survive hard days
Large or rigid goals often fail because they cannot be sustained during stress or low energy. Small, flexible habits are easier to repeat, and repetition is what builds habits over time [4].
Brain Hack 3: Small + Often for Sustainable Change
· One stretch instead of a full workout
· Writing one sentence instead of a full journal entry
4. Design your environment to support you
The environment plays a powerful role in shaping behaviour. Adjusting surroundings to make desired actions easier and undesired actions harder reduces reliance on self-control.
Brain Hack 4: Supportive Environment
• Leave a yoga mat out in the living room
• Keep nourishing snacks visible and easy to reach
5. Expect stress and plan for it
Stress is not an interruption to life; it is part of it. Because stress biases behaviour toward habit systems [2], sustainable habits must include low-effort versions that can be maintained during difficult periods.
Brain hack 5: Stress-Proof Habits
· A shorter bedtime routine on busy days
· Gentle movement instead of intense exercise when overwhelmed
6. Treat setbacks as information, not failure
Setbacks provide useful feedback about what needs adjustment. Responding with curiosity and kindness rather than criticism supports resilience and long-term engagement [5].
Brain Hack 6: Self-Kindness makes for Sustainable Change
· Noticing what made the habit harder that day
· Asking “what support was missing?” rather than blaming yourself
How Massage Supports Sustainable Change
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Massage can support sustainable change by working directly with the nervous system and the body’s stress response. By promoting relaxation, improving interoceptive awareness, and supporting regulation, massage may create conditions that make change more accessible. Reduced stress can lower reliance on habitual coping patterns, while increased body awareness can help people notice cues, needs, and limits earlier. In this way, massage does not create change by force, but by helping the body feel safe enough to adapt.
Feel free to contact me via whatsapp on 07513 661 456 to discuss how we can support you to achieve your goals, or if you’re ready you can book your session here to support your resolutions.
Reflection Questions
• Which habits in my life feel most automatic right now?
• What situations or feelings tend to trigger old patterns?
• What would a “minimum viable” version of my desired habit look like?
• How could I make my environment more supportive of the change I want?
• How do I usually respond to setbacks, and how might I respond differently?
• What helps my body feel safe, regulated, and supported during change?
Wishing you a kind & abundant 2026,
Lua.
REFERENCES
[1] Wood, W., & Neal, D. T. (2007). A new look at habits and the habit–goal interface. Psychological Review, 114(4), 843–863.
[2] Schwabe, L., Dickinson, A., & Wolf, O. T. (2011). Stress, habits, and drug addiction: A psychoneuroendocrinological perspective. Experimental and Clinical Psychopharmacology, 19(1), 53–63.
[3] Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119.
[4] Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
[5] Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101.
