Establishing new behaviors now can increase your odds of success in the new year.
Oftentimes, the first week of January is touted as the best time to kickstart a new habit. And it makes sense: The stressful holiday season has come to an end, and you may be feeling particularly optimistic about the months to come.
But, as it turns out, you may be more likely to stick to your 2024 goals if you start them now — whether you’re reading this article the week after Thanksgiving or in the middle of May.
“January gets a lot of attention for being the time to make fresh changes,” explains Diana Hu, Psy.D., a licensed psychologist and an expert in habit building. “However, people can set goals that are too lofty, that they aren’t committed to, or where they’ve underestimated the effort required. This can set people up to fail in persisting with their new habit.”
While January offers a special kind of momentum for habit-building, it’s also a high-pressure time of year, and there’s a higher likelihood of failure, explains Sarah Oreck, M.D., M.S., a reproductive psychologist, therapist, and CEO and co-founder of Mavida Health. “Starting with achievable upgrades to your routine now — and slowly ramping these up — gives you a better chance of success. Life is happening now, in this moment. Part of the upgrade is living in the present and not sometime in January.”
Establishing these new behaviors at any time outside of the holidays has unique advantages. For one, the weeks and months before the new year are likely a more realistic depiction of your usual schedule, stressors, and responsibilities. And that means you’ll be able to set goals that actually sync with your wants, needs, and potential hurdles. “Starting now, knowing that there are lots of schedule changes and disruptions to typical habits [ahead of January], means that you’re more likely to be realistic about the effort the new habit takes — and to accommodate for it,” explains Hu.
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Not to mention, it takes much longer to establish a habit than 21 days, a figure that’s kicked around often, says Hu. In reality, it can take at least 10 weeks, she adds. “[Twenty-one days] is actually too short for a habit to truly form and can lead to disappointment when people find themselves still needing considerable effort after three weeks,” explains Hu. “These 10 weeks aren’t about perfect execution of the new habit, but rather experimentation and refinement across lots of different scenarios, schedules, and unforeseen circumstances.”
These 10 weeks also give you more room for trial and error. Whether you’re getting into cycling, trying to become a morning person, or prioritizing stretching, there will be days when not all goes as planned. The more time you have to embrace the ebbs and flows of reality, the easier it will be to stick with your new behavior in the long term.
The bottom line: The sooner you start, the more likely you’ll have a strong hold on your new habit come February.
How to Set a Goal You’ll Actually Stick With
When setting a new goal, Dr. Oreck suggests first thinking through your motivation. If you’re a new mom looking to get back into your workout routine, for example, “your motivation can stem from the desire to be the best version of yourself for your child,” explains Dr. Oreck. “Imagine the energy to play with them without feeling exhausted or the mental clarity to enjoy each moment fully.”
Then, get specific on your “what” and “why,” and consider when and how often you can realistically practice the new behavior, the experts suggest. In other words, establish a SMART goal. “Instead of saying, ‘I’ll go on more walks,’ it can be more helpful to specify, ‘I’ll go for a walk to the store and back on Tuesday and Thursday nights right after work,’” shares Hu. “This sets clear parameters for when, where, and how far the habit of ‘walking’ is going to be. It also reduces the moments of needing to decide whether or not to do your new habit.”
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You’ll also want to tie the behavior to a reward that boosts your motivation in the short term. “For example, many people can feel satisfied knowing that their teeth brushing routine is preventing cavities and other dental issues,” says Hu. “But for someone starting the habit, it may be more helpful to focus on getting the clean, minty feeling after having brushed or [the] assurance that they won’t deter others with stinky breath.”
Remember, the goal isn’t perfection; instead, it’s about using your new or upgraded behaviors to feel even more confident in your physical and mental health.
“When crafting new habits, be gentle with yourself. Set realistic goals and celebrate small victories,” explains Dr. Oreck. “Don't get caught up in fads or unsustainable routines. It’s okay to have days where things don’t go as planned. What’s important is the compassion and kindness you show yourself during these times.”