Dear Yogesh,

I often make self-promises and resolutions to complete certain activities in a given time frame.

But more than often I fail to do so as a habit. What does science say about resolutions? Do they actually work? Every year, I watch friends, coworkers, and relatives make resolutions—only to see them stick with them for a couple of weeks before slipping back into old habits. I’ve been there myself and have stopped making resolutions altogether. But maybe we’re approaching them the wrong way. What can someone do to turn a resolution into a lasting habit?

Yours truly,

Ram

Dear Ram,

I hear you. It’s all too easy to lose faith in resolutions when they start with enthusiasm but end in frustration. Changing a deeply ingrained habit is no small task—especially when it involves the kinds of ambitious goals we often set at the start of the year. Eat better! Exercise more! Save money! We dive into January full of hope and determination, but when life kicks back into gear—work deadlines, family obligations, or just plain fatigue—our resolve starts to crumble. And before long, those big dreams are left behind.

But here’s the good news: the problem isn’t with you, your willpower, or even the idea of resolutions themselves. The issue lies in the strategy. Research shows that willpower alone isn’t enough to sustain meaningful change because it’s a finite resource—it gets depleted the more we rely on it. Real success comes from understanding how habits are formed and using that knowledge to craft a plan that works. Let’s break it down.

The Science of Habits

Every habit follows a simple structure called the Habit Loop, which consists of three parts:

1. Cue: The trigger that prompts the behavior.

2. Routine: The action or habit itself.

3. Reward: The benefit or satisfaction you get from completing the routine.

Whether it’s grabbing a cookie, scrolling through social media, or going for a run, every habit—good or bad—follows this loop: cue, routine, reward. The key to changing a habit or building a new one is to identify each component and intentionally rework the loop.

Be the Scientist and the Subject

The first step in changing a habit is to observe it like a scientist. Instead of immediately trying to force a change, take time to study what’s happening. What are the cues that trigger your behavior? What reward is reinforcing it?

Here’s an example from my own life: While writing The Power of Habit, I had developed a daily cookie habit that was starting to affect my health. I’d gained weight, and my wife was none too thrilled. Despite my best efforts—including a sticky note on my computer that said “No Cookies!”—I couldn’t break the habit.

So, I started journaling. Each day, I recorded what I was doing, thinking, and feeling just before and after eating a cookie. Pretty quickly, I noticed a pattern: the cue was time. Every afternoon around 3 p.m., I’d feel an urge to walk to the cafeteria, buy a cookie, and eat it while chatting with coworkers.

Identifying the reward was trickier. Was it the sugar rush? The mental break? The social interaction? To find out, I experimented. One day, I ate an apple instead. Another day, I skipped the snack and went for a walk. Eventually, I discovered the true reward: it wasn’t the cookie I craved but the connection with my coworkers.

Engineer Your Environment

Once you understand the cue and reward, you can replace the routine. In my case, I kept the cue (3 p.m.) and the reward (social connection) but swapped the cookie for a quick chat with a colleague. The habit shifted, and the cookie craving disappeared.

This approach works for building new habits, too. Take Maya Angelou, for instance. She created a daily writing habit by designing an environment that made it easier to focus. She rented a hotel room, removed distractions, and wrote every morning from 6:30 a.m. until mid-afternoon. Her cue was the room itself, her routine was writing, and her reward might have been the satisfaction of progress—or the celebratory glass of sherry she sometimes allowed herself afterward.

You can engineer your environment, too. Want to start a morning yoga habit? Place your mat at the foot of your bed so it’s the first thing you see. Stash your smartphone in another room to avoid distractions. And save your coffee or tea as a post-yoga reward. Over time, these intentional choices will make your new habit feel natural.

Experiment and Adjust

Building habits takes time and patience. Don’t be discouraged if you stumble—it’s all part of the process. If your new habit isn’t sticking, reexamine your cues and rewards. Are the cues clear enough? Is the reward motivating? Small tweaks can make a big difference.

For instance, if you’re trying to exercise after work but keep skipping it, maybe the cue (finishing work) isn’t strong enough. Could you pack your gym bag the night before and leave it by the door? Or delay a favorite guilty pleasure, like watching Netflix, until after your workout?

The Bottom Line

Changing habits isn’t about perfection—it’s about persistence. By understanding the Habit Loop, experimenting with strategies, and designing an environment that supports your goals, you can turn resolutions into lasting routines.

Good luck, and here’s to a year of new habits that actually stick!

Best regards,
Yogesh