As January comes to an end, many people find their New Year’s resolutions fading. Despite initial motivation, maintaining long-term habits often proves challenging. However, research suggests that adopting small, consistent actions can create sustainable, lasting changes. This approach is supported by behavioral science and is articulated in the popular book Atomic Habits by James Clear (2018), which emphasizes that tiny, actionable steps are the foundation of meaningful transformations.
The Science of Habit Formation
One of the most cited studies on habit formation was conducted by Lally et al. (2010) and published in the European Journal of Social Psychology. The researchers found that it takes an average of 66 days to form a new habit, though this timeframe can range from 18 to 254 days depending on the complexity of the behavior. Importantly, consistency was found to be more crucial than perfection for success.
The principle of “small wins” plays a critical role here. Psychologists suggest that completing tiny, manageable goals builds a sense of accomplishment and creates momentum (Amabile & Kramer, 2011). For example, instead of setting a goal to read a book every week, individuals are more likely to succeed if they commit to reading just one page per day. Similarly, committing to putting on workout clothes and moving for five minutes is more sustainable than planning to exercise for an hour daily. These small steps lower the barrier to entry and reduce decision fatigue.
Avoiding the Trap of Perfection
Setting overly ambitious goals often leads to failure and frustration. Research shows that when individuals miss a single instance of their intended habit, they are more likely to abandon the habit altogether (Baumeister & Tierney, 2011). Clear (2018) refers to this as “the all-or-nothing mindset.” On the other hand, micro-goals remove the pressure to perform perfectly, allowing individuals to remain motivated even when progress appears small.
The Two-Minute Rule
A behavioral strategy that aligns with these findings is the “Two-Minute Rule” proposed by Clear (2018). The idea is to break down any new habit into an action that can be completed in two minutes or less. This tactic ensures that the behavior remains accessible and manageable, increasing the likelihood of consistency over time. An example of this is if my goal is to read everyday, I start by setting the goal of just reading one page per day. Ofcourse you can always read more but start small so it doesn´t seem overwhelming!
Conclusion
Building lasting habits does not require massive efforts but rather a commitment to small, manageable steps. Consistency, not intensity, is the key to long-term success. By adopting small actions, such as reading one page or moving for a few minutes daily, individuals are more likely to develop sustainable habits and achieve meaningful change.
References:
Amabile, T. M., & Kramer, S. J. (2011). The progress principle: Using small wins to ignite joy, engagement, and creativity at work. Harvard Business Review Press.
Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the greatest human strength. Penguin Press.
Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Penguin Random House.
Lally, P., van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.