It's 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, that really will be the last cigarette and the gym really will become a new part of life, but if you're anything like most of us you've probably experienced the letdown—perhaps even self-loathing—of failing to stick to a New Year's resolution.
I can't promise that this will help—anyone who knows me personally 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.
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 ($12 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 well worth a read. It has plenty of suggestions about how to set up systems that work for you and help build the habits you want.
That said, common sense can take you a long way. As WIRED associate 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 keeping fruit on the counter. Make it easier to read by keeping your eyes open. As So says: “It's easier to work out every day if you've prepped everything beforehand. 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 thing is enough friction that I'd never actually do it. This is why I do 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 do the proverbial symbol of iron will, gritting your teeth and toughing it out, you're unlikely to turn it into a habit. That doesn't mean there won't be moments when whatever you're doing isn't be hard, but it shouldn't be hard to start.
Gear senior editor Michael Calore suggests the app Couch to 5K to anyone who wants to build a running habit. It's a great app (stick with the personal trainer voices), and you know what it won't have you do? Run a 5K on the first day you use it.
This goes along with the previous suggestion to ditch the goals. It takes a while to develop the strength and stamina to run 5 kilometers. If you're going to be disappointed every time you don't run 5K, that's not going to make you want to keep running.
