Here's how to reshape your habits in the new year

How often do you tell yourself that you're going to change your eating habits, start an exercise routine, or squeeze more "me" time into your schedule? Most people set such goals each year, but few manage to accomplish them.

The majority of those who make New Year's resolutions quit their plans by January 19. They start the year with the best intentions, but they're simply not committed enough to make a change. Daily stress, family problems and other lifestyle factors come into play, too.

If you're wondering how to make a habit that lasts through the New Year, read on. Below are some simple steps you can take to set realistic goals and find the motivation you need to stay on track.

This is why New Year's resolutions fail

First things first, try to determine what's keeping you from reaching your goals. Is it because you're lacking motivation? Or maybe you get caught up in other things and put your needs second?

Another possible reason is that your resolutions are not specific enough. If, say, you decide to start eating healthier in the New Year, make sure you set specific goals. For example, you could make a commitment to yourself to ditch the sugar or quit soda.

With this approach, you'll be better able to track your progress and stay motivated. Ideally, set short-, medium-, and long-term benchmarks to measure your efforts in a more effective manner.

But there are several other reasons New Year’s resolutions fail. Let's see a few examples:

• You don't believe in yourself
• You're doing too much, too soon
• You don't enjoy or trust the process
• You don't track your progress
• You give up too easily
• You don't have a plan
• Reaching your goals is expensive or time-consuming

Note that most people think of their New Year's resolutions as short-term goals. But changing your diet or starting an exercise habit isn't something you can achieve overnight. Such goals require continuous learning and long-term commitment.

Research indicates that it takes about 66 days to break an old habit. Creating good habits takes even longer. You cannot expect to become an early riser, tweak your schedule or quit smoking in just a few days.

So, what does it take to overcome these challenges? For starters, check out these tips on how to make a habit that sticks.

Get into the right mindset

Focus on changing your mindset before trying to change your behavior. Set realistic goals and then reframe the way you think.

Let's say you want to lose 20 pounds and eat healthier overall. Again, that's not something you can achieve overnight. Be prepared to make major lifestyle changes and give up your old habits.

Make an effort to cook more balanced meals and seek healthier alternatives to your go-to snacks. Take one step at a time rather than trying to change everything at once. Most importantly, think long-term and stop looking for shortcuts.

Set SMART Goals

Creating good habits is all about setting SMART goals. The acronym SMART stands for Specific, Measurable, Attainable, Relevant and Time-bound.

Simply put, you need to be clear about what you want to achieve, how to do it and by when. Also, make sure your goals are attainable and relevant to your purpose.

Another aspect to consider is how you're going to measure your progress. If, say, you're planning to start an exercise routine, set measurable goals, such as losing one pound per week.

Don't sweat the bad days

As discussed earlier, it takes time and effort to reshape your habits, so don't be too hard on yourself.

Regardless of how motivated you are, there will be good days and bad days. It's unrealistic to believe that you'll eat clean 365 days a year or stick to your workouts every single week.

Be prepared to fail more than once and stop trying to achieve perfection. Don't quit just because you're having a "bad" day. Eat your cake or skip your workout if that's what you want, and then start all over the next day.

Think about your favorite athletes. They, too, have days when they skip training or eat something they're not supposed to eat, and that's perfectly fine. What matters most is to stick to your plan in the long run.

Engineer your environment

Try to create the conditions you need to break bad habits and build better ones.

For example, you could ask your family and friends to stop smoking when you're around. If you love ice cream and other sugary foods, try to keep them out of your home. Remember the old saying, "Out of sight, out of mind."

Want to start going to bed earlier? Create a bedtime routine, and turn off your devices before heading to the bedroom.

Want to eat more veggies? Fill your refrigerator with leafy greens, and throw away the bad stuff.

Focus on your needs and wants

Many people feel pressured to change their habits or set specific goals. They try to do it, but they soon lose their motivation and give up.

Given these aspects, it makes sense to set goals that are relevant to you and reflect what you actually want. Your family and friends may be trying to help, but you need to focus on what motivates you.

Learn how to make a habit that sticks

As you can see, there's a lot that goes into creating good habits. The first step is to define your needs and wants. Next, set SMART goals and then break them into chunks.

Once you have completed these steps, come up with a plan and seek ways to measure your progress. Most importantly, be kind to yourself and find your inner drive.

Now that you know how to make a habit that sticks, it's time to give it a try. For other tips, see our post on how to build lasting habits for a better life!