Every year, January 1 rolls around with a sense of promise, and let’s be honest, a touch of pressure. We pledge to run more, eat better, or finally tackle that closet, only to find ourselves right back to square one by February, with a list of subscriptions to cancel (looking at you gym membership). If you’ve ever broken a resolution early, you’re not alone. In steps Habits.
Forget about those huge, crazy, not well thought out resolutions! What if it was about the small, steady habits that quietly build a better life, not the big resolutions that do? Get started by downloading the monthly paper habit tracker here:
Why Habits Beat Resolutions Every Time
I was never a fan of grand New Year’s resolutions. However, my eyes were always bigger than my stomach when it came to goals and challenges.
When I was 28 years old, I set a bold resolution: to run 28 miles a week for an entire year. For the first few weeks, I powered through. There were days where I would be running 8 miles on the treadmill at night, after a long day’s work. It was dreadful. By week four, reality set in. Between work, life, and my own exhaustion, I quickly realized that this lofty goal was unsustainable. Needless to say, I failed.
Fast forward to last year, when I decided to try something more realistic: the 1 Mile a Day Challenge. The simplicity was the key. One mile, every day. Rain or shine. No excuses. And to my surprise, I succeeded, missing no days. What’s more, the challenge turned running into a true habit. On the first day I could take a day off, I didn’t. I laced up my shoes and went for my mile anyway.
That’s the magic of habits. They grow slowly, almost imperceptibly, until one day you realize they’ve become a part of who you are.
Building Habits That Stick
Here’s what I’ve learned: building habits isn’t about willpower, it’s about strategy.
- Start Small, Stay Consistent
Forget the “go big or go home” mentality. Habits thrive on small wins. I started running by simply lacing up my shoes every morning. Some days I’d run the bare minimum: a mile. Others a 6 mile trail run. What mattered was showing up and putting in the effort.
- Anchor Habits to Routines
Mornings can be a circus trying to get the kids ready for school and Kelly off to work. So, I tied my running habit to something: When I was planning to do the bare minimum (1 mile) I anchored it to complete between the time my two older boys had to get to school and my youngest had to get to school. The time was there already. If I wanted to go further, I had to plan to get up earlier, or go later like during a soccer practice while I waited.
- Track Progress and Celebrate Wins
I’m a sucker for a good app. However, in this case, I didn’t download a habit tracker. I just kept tabs on my own. In order not to put small 1 mile runs on everyones timeline, I didn’t even post about the minimum runs on Strava, and did a tech free challenge during the summer.
However, I have toyed with apps, which I’ll discuss later. Seeing those streaks light up on a habit tracker can give a surprising sense of accomplishment. Even the smallest milestones can feel worth celebrating. So try one out.
Involving the Family in Your Habits
As a parent, sticking to habits can feel like building a sandcastle at high tide. Some days, your routine gets bulldozed by a toddler meltdown or an unexpected sick day. That’s okay. Other days, you turn that high tide into the perfect moat for your castle.
I’ve found success by involving the whole family. I took the boys for runs a couple times over the summer which added up the miles for me. Kelly and the boys would go to the park and I would take the ‘long way’ to meet them there. You could even try brushing your teeth with the kids to help yourself and your kids set the habit.
Your 2025 Habit-Building Toolkit
If you’re ready to make 2025 the year of habits, here’s a quick-start guide packed with tools, tips, and a dose of realism:
- Apps I Love
Habit-building apps like Habitica and Streaks turn self-improvement into a fun, interactive experience. For workouts, while it isn’t truly a habit app, I use Strava. You can set reminders for habits you might forget (like drinking water or stretching), and their game-like rewards make sticking with habits surprisingly satisfying. I found this with Finch. I tried it for a while and found it quite fun, but also found too many ways I could, and people were, gaming the system. If you can look past that, and just use it as a tracker, then it could be great!
A word of caution: apps, or more specifically, the games within them, can tempt you to try and tackle too much too soon. Trying to build too many habits at once can lead to “habit burnout,” where even your simplest goals start feeling overwhelming. Stick to a few attainable habits at a time and build from there, you’ll thank yourself later.
- Accountability Buddies
Share your goals with someone who will cheer you on, whether it’s a partner, a friend, or even your kids. Last year, I told my kids about a race goal of mine. Not only did they hold me accountable, but my oldest was also visibly crushed when I didn’t beat my goal. The disappointment was humbling for me, and a good learning lesson for both of us.
Accountability buddies help you stay honest and motivated, even when your own motivation starts to drop. Just make sure to return the favor when they need a push too!
- Tools for Simplicity
Sometimes the best tools are the simplest. A whiteboard in the office or kitchen, a sticky note on your bathroom mirror, or even a bank account (pay yourself a dollar for every day you succeed) can be all it takes to keep your habit top of mind. Again I love apps, but this year I’m toying with a whiteboard I have on the garage door since I’ll likely see it daily as a reminder.
- Celebrate the Wins
Never underestimate the power of a small celebration. Whether it’s a simple fist pump after finishing your daily run, a post on social media celebrating, or even treating yourself to a favorite snack after hitting a milestone, rewarding yourself reinforces the habit. For me, crossing off a completed habit on my app feels like a mini super bowl parade. Find what works for you and implement that!
- Embrace the Imperfection
No one nails their habits every single day. Life happens, kids get sick, you get sick, work runs late, and some days, you’re just too tired. That’s okay. The real win is in getting back on track. One missed day doesn’t erase your progress, so don’t let it derail you.
With the right tools, a bit of patience, and a healthy dose of humor, you can make 2025 the year you finally build habits that last.
One Day at a Time
Here’s the thing about habits: they don’t demand perfection. Life will happen, and you’ll miss a day, or five. What matters is getting back up and trying again. Streaks are great, but a consistent habit is better. This is one of those “All squares are rectangles, but not all rectangles are squares moment”. Remember, “A single streak is consistent, but consistency isn’t always a single streak”
So this year, feel free to skip the pressure of resolutions. Instead, focus on small, intentional habits that make life better, one day at a time.
Because when it comes to change, it’s not about starting strong. It’s about showing up, again, and again, and again.
This monthly habit tracker printable makes it easy to succeed. Simply print a new copy each month and hang it in a place you will see every day. Think the bathroom mirror, the refrigerator, next to the front door, or on the coat closet.
