It’s no secret that habits are hard to change. It’s much easier to keep doing what we’re doing—even if what we’re doing isn’t working. 

Never is the desire for self-improvement more prevalent than around the start of a new year. Hence the tradition of setting New Year’s resolutions. When you think about it, New Year’s resolutions are really about ditching old habits and adopting new ones—doing things differently in the coming year. Unfortunately, as you may have discovered for yourself in years past, that energy soon wanes. Most people ditch their New Year’s resolutions after only a few weeks. By some estimates, 80-90% of people have slipped back into old patterns by February!

But it doesn’t have to be that way. With these easy tips and tricks, you’ll keep the momentum going and successfully change your habits for the better.

10 Ways to Build New Habits… for Good

The following tips will help you no matter what new habit you’re trying to build, but an example will be helpful here. So, let’s say you want to cook more dinners at home instead of picking up fast food on the way home from work. Here’s what you can do:

1. Set specific intentions

Specific goals are better because you know exactly what you need to do to be successful. Instead of “I’m going to eat at home more,” try, “I will cook at home four nights per week.” Your goal also needs to be realistic, so maybe start with three nights or even two—whatever feels achievable. You can always work up from there. 

2. Use reminders

It might seem basic, but one of the most effective tools for habit change is the good old sticky note. Any visual reminder will do, though. Put a note on your steering wheel that says, “No drive-thru tonight!” Write your weekly menu in your planner and block off “cook dinner” time on your calendar so you see them throughout the day. 

3. Set yourself up for success

What do you need in order to achieve your goal? If you wanted to exercise more, maybe you’d purchase some at-home workout equipment, good athletic shoes, or a gym membership. To prepare more home-cooked meals, first and foremost you need groceries. Maybe do one big shopping trip on Sunday to stock your fridge and pantry for the week. No excuses.

It can also be helpful to make a meal plan and take the guesswork out of busy weeknights. Use these ideas to get you started:

No Cook Meal Plan for the Work Week

Carnivore Diet Meal Plan for Beginners

High-protein Meal Prep Recipes

4. Make it more fun

You're more likely to stick with a new habit if you find it enjoyable. Put together a fun playlist you only listen to in the kitchen. Invite a friend over to cook with you. Make recipes alongside your favorite culinary YouTuber. Buy colorful new pans, utensils, or a kitschy apron that sparks joy.

5. Remove obstacles

Ask yourself why you aren’t currently cooking at home, then take concrete steps to fix whatever is standing in your way.

• Not confident in the kitchen? See if there is a local cooking school in your area, or watch kitchen skills videos online.
• Go to the local bookstore and peruse the cookbook section until you find recipes that match your skillset and tastes.
• If time is the issue, consider signing up for one of those meal kit services where they deliver the ingredients for you, so all you need to do is the (minimal) prep work. 
• Set up a subscription for your favorite sauces and condiments so you always have flavorful ingredients on hand. 

6. Go public

Sometimes a little accountability—and the fear of failing publicly—is the nudge you need to stick with it. Tell friends about your plan and ask them to check in on your progress. Take advantage of social media and start posting your meals online. 

7. Join a challenge

January is a prime time for linking up with others who share your same goals. Whether it’s cooking more, doing yoga every day, or completely overhauling your way of eating, there’s a challenge for that! 

8. Track your progress

Remember how good it felt to get gold stars in elementary school? Harness the power of the good behavior chart as an adult. Use a physical calendar or a tracking app on your phone to check off the days you successfully complete your goal. Seeing those wins add up will make you want to keep going. 

9. Reward yourself

We all need positive reinforcement. Treat yourself to a nice dinner out for every 20 dinners you make at home. Or place a dollar or two in a jar after each home-cooked dinner. Use it to buy yourself something nice once you’ve saved enough. 

10. Don’t quit! 

This one might seem self-evident, but it’s the most important one of all: just don’t quit. More to the point, don’t let small setbacks derail you entirely. If you have a rough day at work and order takeout on a night you planned to cook, don’t give up and go back to your old drive-thru-loving ways. Just get back on track tomorrow. 

Remember, people who successfully change their habits aren’t perfect. They’re just people who kept trying. You can be that person, too!