How to Make (And Keep) Your New Year's Resolutions

Micro habits are actions that require minimal motivation or effort to perform (and who doesn't love making things easy?).

Simply by adopting small daily habits, you can get that much closer to your big goal.

Micro habits break down a single habit into phases or sub-goals. For example, if your resolution is to eat healthier, you could start small by adding one serving of vegetables to every meal.

Here's a simple example of how to use micro habits to stick to your resolutions:

Let's say you want to start brushing your teeth every morning.

The trigger: after getting up → you go straight to the bathroom and brush your teeth

The routine: brushing your teeth itself

The reward: healthy gums and a pleasant mint taste

Here's a graphic that illustrates this nicely.

Here's a graphic that illustrates this nicely.

Here’s another example. If your resolution is to manage your stress and be more mindful, instead of focusing on this broad goal, create a micro habit of meditating just 5 minutes a day.

After a few weeks, your mind and body will associate the 5 upcoming minutes as a relaxing me-time, and your body will begin to relax even before you start the exercise.

1. Try to buy at least 5 fruits or vegetables next time you go grocery shopping. Extra points for seasonal vegetables!
2. Swap pre-packaged meals for whole foods at least 3x a week.
3. Make sure the food on your plate is at least 3 different colours (no, beige, light beige and brown don't count!). For example, try this simple bowl.
4. Drink 1 glass of water directly after waking up. Pro tip: Stir in a spoonful of Gut Feeling Mix for a digestion-helping instant celery juice.
5. Plan one vegan day or plant-based meal per week.

1. Take a walk around the block at least once a day
2. Set ‘stand and stretch’ reminder. Get up every 2 hours and do a short stretch or dance to your favorite song.
3. While brushing your teeth or waiting in a queue, do calf stretches by going up on your toes or jogging in place.
4. Do yoga: You don’t have to be an experienced yogi to enjoy these benefits. Just roll out your mat and find your flow!
5. Try a different form of exercise for 10 minutes every day and find out what you enjoy the most: Jogging, dancing, kickboxing, strength training, HIIT, calisthenics–the possibilities are endless.
6. Take the stairs instead of the elevator.

1. Store food properly to help it stay fresh for longer.
2. Bring a reusable tote everywhere you go–especially the grocery store.
3. Bring your favorite reusable mug to your go-to coffee shop or café.
4. Buy fruit and vegetables in bulk at the supermarket and avoid buying fruit and vegetables that come in plastic bags.
5. When traveling, consider car-sharing or traveling by train or bus..
6. Buy second-hand: From drills to winter coats you can find everything you need at a secondhand store.
7. Wrap gifts in old newspapers and decorate them with pens or paint instead. Or wrap them in a cotton bag or tea towel!
8. Opt for a bar of soap or shampoo bars instead of bottled toiletries.
9. Before you buy something new, think about 5 reasons why you really need it - it saves not only resources but also money!

1. Put your mobile phone on the other side of the room so you don’t reach for it late at night or look at it first thing in the morning.  
2. Write down what you are grateful for each morning or night.
3. Try meditating for 5-minutes a day.
4. Read for 15 minutes a day. (yes, cook books count!)
5. Schedule one digital detox day per week.
6. Switch off all technical devices ½ hour before going to bed - not only do you detox a bit from your screen, it will also help you sleep better! Tip for those who still want to listen to podcasts: Create a "sleep timer" so that the podcast just ends after a while and you don't have to pick up the phone anymore.
7. Try the 5-senses exercise for more mindfulness: What do I hear? What do I see? What do I feel? What do I taste? What do I smell? Tip: Use it when you are feeling overwhelmed
8. Take 5 minutes every morning to breathe consciously - learn how to do it in this article. Tip: Add a note in your phone’s background or set-up a daily reminder.

Text: Rebecca Höfer