How to create new habits

It's no surprise that hastily-imagined New Year's resolutions often fall by the wayside come February. So what's the secret to making your resolutions stick? 

Recent research shows that forming new habits can take anywhere from a few weeks to several months, depending on the person and the habit. This means that if you want to stick to new habits or achieve your goals, it's important to have a solid action plan in place. 

So, just how do we go about this? And how do we ensure these habits stick? 

nib foundation partner, Hello Sunday Morning (HSM), suggests using a 13-month year to set, prepare for, and achieve your goals. Here are some simple tips for you to try. 

Discover how to identify your habit triggers so you can change them. 

1. Get started 

Maybe you've been talking about doing yoga every morning or quitting coffee, but you can't seem to forgo that latte. Setting goals is easy; it's the follow-through that trips us up. But here's the thing – forming a new habit really comes down to just getting started. 

Of course, that's easier said than done. The first step often feels like the biggest hurdle because it requires a good dose of motivation. “The trick is to choose a goal that really matters to you, something that aligns with what you genuinely want to achieve. When the goal is self-determined, it feels more meaningful, and that sense of autonomy can keep you going when things get tough,” says HSM. 

Related: What is goal setting and why is it important? 

Start with a simple, daily action that moves you closer to your goal. Consistency is key here: “pick a time and place that you encounter every day and commit to doing that action whenever you hit that time and place, HSM recommends. “At first it might feel like a chore, but stick with it. As the days turn into weeks, you’ll notice it becomes easier, almost automatic.” 

But when is the best time to just 'get started?’ While some research suggests that beginning on a Monday might boost your chances of sticking with it, the truth is, the perfect time to start is whenever it feels right to you. 

“It’s all about finding the moment that motivates you to take that first step. Once you do, you'll be well on your way to making that new habit stick,” says HSM. 

Find out what makes a habit stick. 

2. Make it manageable 

When it comes to making habits stick, the key is to keep them manageable. We all have big dreams and goals, but the best way to achieve them is by breaking them down into smaller, more achievable steps. Even if you have one big goal, set two or three smaller, supporting goals that will help you stay on track and make progress toward that bigger dream. 

Starting small isn’t just practical; it’s powerful. Big changes can be overwhelming, and when we take on too much at once, failure can feel discouraging. That's why it's important to focus on small, manageable steps that you can easily incorporate into your daily routine. 

For example, if you’re aiming to run along the beach every morning or catch the sunrise each Sunday, start by easing into it. Maybe that means cutting back on late Saturday nights and rethinking how much you drink. Over time, these smaller habits will become second nature, helping you move closer to your bigger goal. 

Related: learn how to break a bad habit. 

Remember, it’s not about making massive changes overnight. It’s about making small, sustainable shifts that build up over time, creating a strong foundation for bigger successes. So, take it one step at a time – your future self will thank you. 

3. Track your progress 

There’s nothing more motivating than seeing your own progress. Research shows that even small wins can boost your confidence and reinforce your ability to make positive changes. This growing sense of accomplishment fuels your motivation, giving you the momentum to take on even bigger goals. 

To stay on track, find a way to monitor your progress that works best for you. Whether it’s marking milestones on your calendar or listing out your goals, choose a consistent time each week to check in and see how you’re doing. 

“Sunday is a perfect day to reflect on your progress,” says HSM. “Take a moment to celebrate your wins, no matter how big or small. And don’t forget to reward yourself – it’s a great way to stay motivated!” 

4. Find your support crew 

When it comes to making habits stick, having the right support is key. It’s not just about willpower – it’s also about the people around you and the environment you create. 

Share your goals with friends, family, or a support group. Letting others in on what you’re trying to achieve creates a sense of accountability. As HSM puts it, “Being accountable to a friend or family member can make all the difference.” 

But it’s not just about the people in your life; your environment plays a huge role too. If your goal is to eat healthier, start by stocking your kitchen with nutritious options and getting rid of those tempting snacks. If you’re aiming to cut down on screen time before bed, try charging your phone outside the bedroom to make it easier to stick to your plan. 

5. Be kind to yourself 

Pobody’s nerfect right? Expecting perfection only sets you up for frustration. Think about the 80/20 rule: it’s better to eat well 80% of the time and indulge 20% than the other way around. This approach allows you to enjoy life while still working towards your goals. 

"It’s normal for habits to take time to change, and it’s okay if you don’t see immediate results. Be patient with yourself and remember that it’s a process. If you slip up, don’t beat yourself up over it. What matters is that you get back on track and keep moving forward,” says HSM. 

"Change takes time, compassion, and consistency. So, when things don’t go perfectly, give yourself a break and keep your eye on the bigger picture." 

nib foundation proudly partners with Hello Sunday Morning, helping people set and track personal goals to change their alcohol consumption habits with the help of the Daybreak app. Interested in finding out more about your own drinking habits? Take the My Drink Check self-assessment today.

If you or someone you know needs help please call: 

• Lifeline 13 11 14 

• Beyond Blue 1300 22 4636 

• Kids Helpline 1800 55 1800 

Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.