Overview
- Psychologists describe a “fresh start” boost from milestones like January 1 that briefly heightens commitment to goals.
- Starting is easier than sustaining, as habit automaticity develops over weeks or months and single setbacks do not erase gains.
- Structured if–then implementation intentions and mental contrasting help translate intentions into actions at key moments.
- Redesigning environments and cues—preparing gear, setting times and places, and removing friction—reduces reliance on willpower.
- Approach-focused goals outperform avoidance aims, and adherence improves when people pick 3–5 priorities, align them with personal values, and celebrate small progress.