How habit-forming can help you stick to your New Year’s resolutions

Published on 21st December, 2023 at 02:36 pm

‘So, what are your New Year’s resolutions?’ The dreaded question we all anticipate towards the end of December. You tell yourself it will stick this time, but after just a few short days (or weeks, if you’re lucky), you find yourself sliding back into old habits. Fear not: with the latest research, habit forming can help you reveal a ‘new you’.

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In this article you’ll learn:

• About recent research on habit forming.
• Practical tips for sticking to your New Year’s resolutions.
• How creating new habits is made easier with Sanlam Reality benefits like Planet Fitness, JustGym, the Sanlam Group ENTERTAINER and more.

What does the science say?

If you’ve ever tried to form a new habit, you’ll likely be familiar with the 21-day theory.

However, recent studies like those published in the British Journal of Health Psychology and the European Journal of Social Psychology have found that forming a new habit can take a median of 59 to 66 days, with the total range in one study being 18 to 254 days. This goes to show that the short time we previously believed is actually not the case at all, and requires consistency and commitment.

You might be wondering, though, why it is so easy to form bad habits.

Prof Thomas Rutledge from the Department of Psychiatry at the University of California San Diego writes on Psychology Today that it’s easier to develop bad habits because they provide that instant gratification. “We struggle to form good habits, therefore, not because of a lack of self-discipline or education, but because we are biologically predisposed to repeat behaviours based on their immediate physical, social and emotional consequences,” he explains.

Making habits that stick

Sticking to your New Year’s resolutions doesn’t mean setting unreachable goals and spending lots of time or money. It’s all about planning and consistency.

1. Be specific

Use the SMART goal guideline (specific, measurable, attainable, relevant, timely) to map out your habits. Ensure they meet all the criteria before you commit, and be as specific as possible. For example, ‘lose weight’ is not specific. Instead, try something like ‘lose 5kg in two months’.

Planning to make a fitness routine part of your New Year’s resolutions? Lucky for you, your Sanlam Reality membership can help with that. Save as much as 80% on monthly gym fees at Planet Fitness and JustGym as a Reality Club, Core or Plus member.

2. Keep it short

Avoid setting yourself too many New Year’s resolutions, as you simply won’t be able to achieve them all. Stick to two to three concrete, specific goals that you can focus on one at a time.

3. Start planning

Make sure you’ve done enough research and preparation for your goal before just getting started.

Figure out how you’re going to tackle this habit by breaking it down into smaller, more achievable tasks, and have a plan for how you’re going to work towards them.

4. Be creative

You don’t need to have the same old New Year’s resolutions year in and year out — there are plenty of habits (big and small) that you can work on throughout the year.

Consider working on your money habits by planning to budget or save more effectively. Think about spending more time with family, focusing on your work-life balance, or doing a fun activity at least once a month – all things your free Sanlam Group ENTERTAINER app can help with!

Check out how these people turned their bad money habits around for good.

The best part about New Year’s resolutions is that they’re entirely unique to you. So, start writing down your new habits and get creative. And happy New Year!

With your Planet Fitness, JustGym and Sanlam Group ENTERTAINER benefits from Sanlam Reality, you have an extra boost of savings to motivate you to keep habits in the new year.