Ditch the Resolution: How Sustainable Habit Change Leads to Lasting Results

Is 2025 going to be the year you make big changes? Are you planning a dramatic weight loss journey? Is this definitely going to be the year you make the career shift you’ve been talking about since, well, last year?

Don’t despair. We all do it. Everyone starts with good intentions in January, but if your goals are too rigid, unrealistic or lacking a clear process, it’s very common for resolutions to be abandoned by February.

Make 2025 the year you change the way you approach change – ditch the resolution and embrace sustainable habit change as a more effective, lasting alternative.

The Pitfalls of Resolutions

It’s tempting to frame your resolutions as the answer to everything you want to change. Many people set out with an “all-or-nothing” mindset behind resolutions. The problem with this approach is that it often leads to burnout or disappointment.

According to Times Magazine, 80% of resolutions fail by February – and yet every year we embark on the same journey. As the saying goes, “Insanity is doing the same thing over and over again and expecting different results.” So, this year, why not try something new?

What Makes Habits Sustainable?

For lasting change, we need to look at sustainable habit change. The key principles of sustainable habit change are:

• Small steps
  The brain resists large changes because they feel overwhelming and can trigger stress responses. Small, manageable actions bypass this resistance, making it easier to start and, more importantly, sustain new habits. If you want to read more, don’t set yourself the target of a book a week or month - begin with one page a day.

  Small wins build confidence and momentum. Each success reinforces the belief, "I can do this," creating a positive feedback loop.

• Consistency
  Habits are formed through repetition. Consistency strengthens neural pathways, turning deliberate actions into automatic behaviours.

  Commit to a regular schedule for your habit, e.g., meditating for 2 minutes every morning. If you need to, use tools like habit trackers or reminders to reinforce regularity. Doing something consistently, even in small doses, demonstrates reliability to yourself, fostering trust and self-discipline.

• Self-compassion

  Harsh self-criticism after a lapse often leads to feelings of guilt and discouragement, making it harder to get back on track. Self-compassion, on the other hand, motivates through encouragement and a focus on progress rather than perfection. Speak to yourself as you would a friend!

  Use affirming language, such as, "It’s okay that I missed today; I can try again tomorrow." Acknowledge and celebrate efforts, no matter how small.

Habits play a vital role in emotional regulation and stress management by creating reliable routines that provide stability and reduce uncertainty.

By creating a sense of control and offering positive distractions, habits act as a buffer against stress. Over time, consistently practising these habits creates a supportive framework for navigating challenges with greater emotional balance and resilience.

How Breathwork Fits In

Breathwork supports habit change by calming the mind and reducing overwhelm. Mindful breathing enhances focus by regulating attention and reducing mental chatter.  When life is busy, and you’re juggling varied demands, breathwork allows you the space you need to stop and refocus.

By grounding you in the present moment, mindful breathing helps break cycles of stress and emotional reactivity, nurturing a state of focus, resilience, and inner calm that supports overall well-being.

Box breathing is a quick and adaptable technique that brings immediate mental clarity and calm, making it an ideal reset before tackling new habits.

Inhale for 4 Seconds - Hold for 4 Seconds - Exhale for 4 Seconds - Hold for 4 Seconds. Repeat.

A New Approach for 2025

Make this year the year you shift your mindset from resolutions to sustainable habits. If you’d like to start this journey with supportive, guided resources, why not check out Breath to Balance?

This 6-week course is specifically designed to guide you in managing stress, boosting energy, and achieving emotional regulation. Combining educational videos, guided meditations, and practical breath exercises, it will help you incorporate breathwork into your daily life and create sustainable habit change for lasting results.

Sign up for our course today and start 2025 with balanced, achievable habits!