From Goals to Growth: Building Habits That Stick
As the new year approaches, many of us set aspirational resolutions, yet by February, we’re disappointed. New Year’s resolutions often fail because of how we approach change in our lives, not lack of willpower. The trick is to create small, consistent practices that make sense for us rather than significant, sweeping changes.
Why Resolutions Fail
Traditional resolutions often fail because they are unrealistic, inflexible, and focused on outcomes. Resolutions that focus on results and lack flexibility make it difficult to shift and adapt when life throws us curveballs.
This cycle can be demoralizing, fester self-doubt, and harm our mental health. The good news? There’s a better way to approach personal growth using evidence-based psychological strategies.
The Power of Rituals for Mental Health
Unlike resolutions, rituals are intentional, consistent actions that bring structure and meaning to life. Rituals focus on the journey rather than the destination; they are adaptable and flexible, and their predictable nature can reduce pressure and stress.
By prioritizing rituals, we build habits that support our mental health over time.
How to Create Your Rituals
Here are some strategies to get you started:
Reflect: Identify areas where you feel overwhelmed or want more balance. Use our interactive, Unknotted Mental Health Assessment to learn about factors you may want to improve, like sleep, relationships, or specific mental health symptoms.
Write It Down: Once you've identified the area you'd like to improve, take the time to write it down. This simple act increases the likelihood of sticking to your habit and helps you clarify your "why," connecting purpose to behavior. Review and reflect on your goal or habit once a week to stay consistent. Research supports this approach: a meta-analysis reviewing 138 experimental studies on goal attainment found that regular goal monitoring significantly boosts the likelihood of translating intentions into action.
Start Small: Start small instead of committing to a more significant change. For example, start with a 5-minute ritual instead of committing 30 minutes daily.
Anchor to Existing Habits: My favorite trick is to pair behaviors. Try pairing a new ritual with an established routine—such as journaling after brushing your teeth, catching up on audiobooks while making breakfast, or pairing meditation with your daily walk.
Be Flexible. You are an expert on yourself and the best person to identify what works best for you. Adjust rituals as needed to fit your priorities and current life.
Celebrate Progress: Focus on consistency and try to catch perfectionistic tendencies. Allow yourself to recognize and celebrate wins, even if small.
Connect with Support: We all thrive with the right team by our side. If you identify areas where you'd like to grow, consider contacting a mental health professional. They can provide evidence-based, personalized strategies to guide and support your journey toward meaningful change.
Rituals can create significant change over time. Consistent practices help you become the person you want to be, reduce anxiety and manage stress, improve focus and productivity, and foster greater self-awareness.
Here's to a successful year creating and embracing rituals to see real change.
Reference:
Harkin, B., Webb, T. L., Chang, B. P. I., Prestwich, A., Conner, M., Kellar, I., ... & Sheeran, P. (2016). Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence. Psychological Bulletin, 142(2), 198–229. https://doi.org/10.1037/bul0000025.
