Breaking New Year’s habits is more common than you think. Research shows it takes about 66 days to form a lasting habit, so slipping up early isn’t failure—it’s part of the process.
“Behavior change isn’t linear,” therapist Dr. Kristin Neff says. Instead of viewing setbacks as failures, recognize them as opportunities to reflect and adjust.
One common pitfall is setting goals that are too big or vague. Dr. Timothy Pychyl, an expert on habit formation, suggests breaking larger goals into smaller, actionable steps.
For example, rather than aiming to “get in shape,” try “walk 20 minutes three times a week.” Achieving small wins builds momentum and increases motivation.
It’s also essential to shift from a perfectionist mindset. Brené Brown, an American academic and podcaster, notes that perfectionism leads to all-or-nothing thinking, which can sabotage progress. Instead of aiming for perfection, focus on progress and learning from slip-ups. Don't give up when you miss a day or deviate from your plan. Instead, ask yourself, “What can I learn from this?”
Most importantly, practice self-compassion. Dr. Neff highlights that being kind to yourself reduces stress and increases motivation. During difficult times, treat yourself like you would a friend. Offer understanding, patience, and encouragement, instead of criticism or judgment.
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