Shake up your wellbeing habits in 2025 – is it possible?

It’s coming to that time of year, when we’ll be bombarded with messages about ‘New year, New you!’

And let's be honest – we've all been there. That moment when we decide "this is it" and commit to transforming our lives, only to find ourselves back in familiar patterns weeks later. But here's the fascinating truth about change: our resistance to it isn't a flaw – it's actually a feature of our remarkable human operating system.

Our brains are wired for efficiency, creating neural pathways that turn complex behaviours into automatic routines. Think about your morning sequence: you probably don't consciously decide each step from getting out of bed to making that first cup of coffee. These patterns serve us well, but they can also keep us locked in behaviours that no longer serve our wellbeing.

But don't let these numbers discourage you. Instead, let them liberate you from unrealistic expectations. When you understand that change is naturally a gradual process, every small step forward becomes a victory worth celebrating.

The Reality of Habit Formation

Here's what might surprise you: the popular notion of "21 days to form a habit" is more myth than science. Recent research by health psychologist Phillippa Lally reveals a more nuanced truth – it typically takes 66 days for a new behaviour to become automatic. And that's just the average. The actual range? Anywhere from 18 to 254 days, depending on the person and the habit.

James Clear, author of ‘Atomic Habits’ points towards ‘habit stacking’ because neuroscience tells us our brains work better with behaviours we already practice i.e. when brushing your teeth stick a note on the bathroom mirror to remind you to say positive affirmations in your head.

The Smart Approach to Lasting Change

Here's how to work with your brain's natural tendencies rather than against them:

1. Embrace the Power of Micro-Progress Instead of attempting a complete lifestyle overhaul, focus on one or two meaningful changes. Want to improve your nutrition? Start by adding one extra vegetable to your dinner plate, rather than rewriting your entire diet overnight.
2. Design Your Environment for Success Make positive choices the easy choices. If you're aiming to drink more water, place a filled water bottle on your desk each morning. Want to move more? Keep your walking shoes by the door. Your environment shapes your behaviour more than willpower ever will.
3. Leverage the 80/20 Principle Perfection isn't the goal – consistency is. Aim to follow through with your new habit 80% of the time. This built-in flexibility prevents the all-or-nothing thinking that often derails progress.

Science-Backed Strategies for Wellbeing

Let's look at some evidence-based approaches that can significantly impact your health:

• Optimize Your Circadian Rhythm Create a consistent sleep-wake schedule, even on weekends. Your body's internal clock influences everything from hormone production to cognitive function. Try keeping either your wake time or bedtime constant – this simple change can dramatically improve your energy levels and mood.
• Nurture Your Gut-Brain Connection The latest research in microbiome science is revolutionary: aim for 30 different plant foods weekly. This isn't just about vegetables – herbs, spices, whole grains, and yes, even dark chocolate count! This diversity nurtures the beneficial bacteria that influence everything from your immune system to your mental health.
• ?Master Your Energy Management Instead of viewing time as your primary resource, focus on managing your energy. Practice intermittent fasting within a 10-hour window, not just for weight management but for improved cellular repair and mental clarity. Give your digestive system a three-hour break before bed and notice how your morning energy transforms.

The Power of Social Connection

In our digital age, it's easy to mistake social media scrolling for genuine connection. But your brain knows the difference. Make it a habit to have real conversations – whether face-to-face or voice-to-voice. This isn't just about emotional wellbeing; social connection is as fundamental to your health as nutrition and exercise.

Your Path Forward

Remember this: change isn't about willpower – it's about strategy. Every "failed" attempt provides valuable data about what works for you and what doesn't. Be curious about your patterns rather than judgmental. Celebrate your wins, no matter how small they seem.

Start with one change that resonates with you. Perhaps it's taking a daily vitamin D supplement during winter months, or establishing a consistent morning routine. Whatever you choose, approach it with patience and self-compassion, understanding that sustainable change is a journey, not a sprint.

The science is clear: lasting change takes time, but it's absolutely achievable. Your future self will thank you for starting today, even if that start is small. After all, the goal isn't perfection – it's progress.

What's the one small change you'll commit to today??? And if you need help in deciding what to focus on or making them stick, get in touch to sample a free coaching session:? [email protected]