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How to build new habits and reach your goals?

In the start of a new year, it is common to write New Year's resolutions to reach new goals and create new habits. Have you ever wondered about seeing the complete list of steps and recommendations from psychologists on how to form new habits? This blog post is exactly about that.


new year time to form new years resolutions guide how to do it


What are habits and how they influence us?

Habits rule our lives, shaping our behaviors, choices, and ultimately, our future. Habits can either directly support or impede the goal. At their core, habits are automatic, learned responses to specific cues or triggers in our environment. If these habits are positive, they help us lead more fulfilling lives. However, in the case of unhelpful habits, our life is often dragged down. All of us, if we take the right steps, are able to change our habits and positively influence our lives.


women running having a positive habit


Steps on how to create a new habit.


Defining importance:

1. Be aware of why you want to change your habit. Recognize potential negative consequences of the old habit and possible gains of the new habit. This is essential and one of the most important steps in motivating you to form the new habit.


knowing why this positive change is needed process of forming new habits



Planning phase:

2. Understand why the old habit was there. How did it form? What function did it serve? This could help in understanding the factors to take into account when changing the old habit and finding alternative, healthier ways to fulfill your needs.


importance of exploring why old habit was there and what function it served


3. Define exactly how the new habit will look (how will you know you succeeded in reaching your goal). Be sure to be reasonable and realistic with your new desired habit in mind, as overly ambitious goals can reduce motivation.


map in the forest planning exactly how you will reach new goal


4. Break down your desired habit into manageable steps or chunks. For instance, if your goal is to start exercising for 30 minutes each day, begin with 1-2 minutes initially.

planning your goal in small steps/chunks

5. Combine your new desired habit with one you already practice regularly. This integration helps in associating the new behavior with an existing routine, making it more likely to stick. For example, you can introduce your new habit at exact times – after work, after dinner or etc.




Action phase:

6. Make steps towards your habit every day, it could be even small little steps. Change is difficult and takes time; working on it every day maximizes the chances that your new habit becomes ingrained in your routine.


practice your new habit daily to maximize success



Reinforcements of your habit:

7. Place visual reminders of the new goal throughout your home, work, or the car. Also, remind yourself of the positive gains of forming this new habit in these visual reminders.

reminders of your new behavior goal in your enviroment




8. Remove reminders of your old habit. Environmental cues trigger behavioral patterns.

removing old enviromental cues which reminds old habit empty home



9. Find accountability partners. Accountability partner provide encouragement, and motivation, holding you responsible for your goals and fostering a greater likelihood of success through shared commitment and shared progress.


accountability friend which helps you to achieve your goals changing habits 2024



10. Keep track of your daily progress. Write down every small step you have taken in your notebook. Be sure to praise every step you take, allow yourself to feel proud, and eliminate any harsh tone or self-devaluation when things don't go as planned (instead explore what happened and what can you adjust).


keeping up your daily progress, reaching goals 2024



11. Make sure to reward yourself for every positive step you take towards reaching your goal.


reward every positive change you make



Habit maintenance phase:

12. Continue actively working on your goal; even if you've already achieved your new habit, sustaining the new habit still requires active effort. Continue using the steps that worked well!


13. Anticipate potential challenges in maintaining the goal and plan active steps on how you will sustain this new goal. Make sure to view setbacks as new opportunities for growth.


plan how you will deal with challenges and actively work towards your goal


As an expat psychologist based in Netherlands, Veldhoven (Eindhoven), I am here to guide you through every step of the process—whether it involves recognizing the roots of existing habits, boosting your motivation, setting achievable goals, providing ongoing support, building your confidence, navigating setbacks and more. Do not hesitate to explore how our sessions can look like and schedule an appointment.


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