Resolution to Revolution: Turning Goals Into Lasting Habits
As the new year approaches, many of us begin to set resolutions—aspirations to improve our lives in big and small ways. Yet studies show that most resolutions don’t last beyond a few weeks. Why? The problem often lies in the process and systems we use to pursue our goals. I’m a big fan of James Clear, Dr. Laurie Santos, Mel Robbins, and James Doty. I’m going to try and walk you through some of the basics in goal setting that will make those aspirations for 2025 a reality! By applying scientific principles from these gurus, we can turn fleeting resolutions into lasting behavioral revolutions that change our lives for the better.
The Science of Goals and Habits
Neuroscience reveals that our brains are wired to favor immediate gratification over long-term rewards, often tricking us into chasing goals that feel good in the moment but don’t align with our deeper values or long-term happiness. To counteract this, Clear’s research emphasizes the importance of starting small and focusing on systems rather than outcomes.
A goal is the result you want to achieve, but habits—consistent behaviors—are the building blocks that lead you there. For example, if your resolution is to exercise more, the habit might start as committing to just two minutes of stretching each morning. Small wins and consistency reinforce neural pathways, making the behavior automatic over time.
The Habits That Lead to Happiness
The habits you choose to build don’t just shape your actions—they shape your happiness. Science shows that habits like practicing gratitude, exercising regularly, cultivating focus, investing in relationships, and meditating can significantly improve well-being. Gratitude rewires your brain to focus on the positive, while exercise boosts endorphins and reduces stress. Strong relationships and meaningful connections provide emotional support and fulfillment, and meditation helps quiet the mind and improve focus. By choosing habits that align with these practices, you’re not just creating a better routine—you’re fostering a happier, healthier, and more balanced life.
This reinforces the idea that habits aren’t just tools for productivity; they’re essential for joy, fulfillment, and overall wellbeing
Building Effective Habits
In my Resolution to Revolution workshop, I guide participants through science-backed strategies for creating habits that stick. Borrowing from Clear’s framework and practical exercises, we explore these critical elements:
Make It Obvious
Create visual or environmental cues that remind you to take action. If your goal is to read more, leave a book on your pillow as a nightly reminder. This simple adjustment ensures the habit is front and center in your daily routine.
Make It Attractive
Tie your new habit to something you already enjoy. For example, if you want to journal more, pair it with your morning coffee ritual. When a habit feels rewarding, you’re more likely to stick with it.
Make It Easy
Start small. As Clear notes, “The less friction you face, the more likely you are to succeed.” Instead of committing to a 30-minute workout right away, begin with five minutes of stretching. Once the habit feels manageable, you can scale up.
Make It Satisfying
Celebrate small wins to keep motivation high. Record/write down your goals and track your daily progress—it’s surprisingly rewarding to see those streaks grow! Positive reinforcement creates a feedback loop that encourages consistency.
Turning Goals Into Identity
A crucial step in forming lasting habits is aligning them with your desired identity. Clear emphasizes this with the idea, “Every action you take is a vote for the person you want to become.” Instead of saying, “I want to exercise more,” reframe it as, “I am someone who values health and fitness.” This shift in mindset helps you see your habits as part of who you are, not just what you do.
In the Resolution to Revolution workshop, I guide participants to connect their goals with their strengths and values. Using tools like the Gallup Strengths Finder or other reflective exercises, we explore how leveraging natural talents can make new habits more intuitive and achievable.
Breaking Bad Habits
Just as important as building good habits is identifying and eliminating the ones that hold us back. The neuroscience of habit formation shows that bad habits thrive in environments that trigger them. To stop a bad habit, Clear advises:
Make It Invisible: Remove cues that prompt the behavior.
Make It Unattractive: Focus on the negative consequences of the habit.
Make It Difficult: Add friction to the process.
Make It Unsatisfying: Tie the habit to a consequence that discourages repetition.
For example, if you’re trying to cut down on screen time, keep your phone in another room during work hours or replace mindless scrolling with a quick walk.
Creating a Process That Works
Goals provide direction, but systems create results. Instead of obsessing over the outcome, focus on the daily processes that lead to it. As Clear explains, “You don’t rise to the level of your goals; you fall to the level of your systems.” This is where habit stacking—pairing a new habit with an existing one—can be transformative. For example, “After I pour my morning coffee, I will write one sentence in my journal.”
Manifesting Success Through Environment and Support
Our surroundings also play a pivotal role in habit formation. Surround yourself with people and environments that align with your goals. If your resolution is to become more organized, work in spaces that promote clarity and order. Social accountability and personal relationships also strengthen commitment. Sharing your goal(s) with a friend, supportive group, or mentor creates an external layer of motivation.
The Science Behind Manifestation: Turning Intentions into Reality
Manifestation is more than just a trendy buzzword—it’s rooted in neuroscience, as explained by Dr. James Doty of Stanford University in his new book, Mind Magic. According to Dr. Doty, "The practice of manifestation has been widely dismissed as self-involved, materialistic pseudoscience." Doty demonstrates that manifestation shows us different possibilities as it lays the foundation for a better world. At its core, manifestation relies on the brain’s ability to focus attention and rewire neural pathways through intentional visualization. The reticular activating system (RAS), a network in the brainstem, plays a pivotal role. It acts as a filter, prioritizing information that aligns with your goals and intentions. When you visualize success consistently, you essentially train your brain to recognize opportunities and solutions that might otherwise go unnoticed.
The practice of manifestation engages the brain’s reward system. By vividly imagining your goals, you activate the same neural circuits involved in achieving them, fostering motivation and reinforcing positive behaviors. This process, supported by techniques like gratitude, meditation, and mindfulness, strengthens the connection between your thoughts and actions. As Dr. Doty explains, the brain doesn’t distinguish between vividly imagined experiences and real ones, allowing manifestation to serve as a powerful tool for creating a pathway to achieving your aspirations. By aligning your mindset, actions, and focus, you can transform your intentions into reality.
Understanding the neuroscience of manifestation gives us practical tools to align our mindset with our actions, making it easier to achieve goals and build lasting habits. By intentionally visualizing success, we activate the brain’s reticular activating system (RAS), which helps filter out distractions and prioritize opportunities that align with our aspirations. This focus allows us to see the steps and resources necessary to move forward, even when they were previously overlooked. For example, if your goal is to exercise regularly, vividly imagining yourself completing workouts can increase your awareness of opportunities, like noticing nearby gyms or scheduling time in your day for fitness.
Additionally, coupling visualization with habit formation creates a powerful synergy. The brain’s reward system reinforces the behaviors associated with achieving goals when paired with vivid imagery and emotional engagement. By incorporating gratitude or mindfulness into your visualization practice, you boost motivation and cultivate a positive mindset that makes sticking to habits easier. For instance, imagining yourself thriving in a new role while practicing gratitude for the progress you’ve made shifts your focus from challenges to achievements, helping you establish habits that support your success. With consistent practice, the combination of manifestation and habit-building not only helps you reach your goals but also rewires your brain to sustain long-term growth and happiness.
Revolutionizing Your Goals
In the Resolution to Revolution workshop, we turn resolutions into sustainable actions by combining neuroscience, systems planning, and repetition of practical strategies. Participants leave with personalized habit stacks, clear implementation plans, and a deeper understanding of how to align their goals with their identity.
This isn’t just about making resolutions—it’s about creating a life where your actions align with your values and aspirations. Let’s move from resolution to revolution and build habits that last a lifetime.
If you’d like to learn more about this virtual or in-person workshop, reach out to me at cindy@coachingconfidante.com. This is one of my favorite topics of professional development!
Here’s to a wonderful 2025,
Dr. Cindy Copich
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