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cLhSQr eAnbZO">How long it takes to build new habits—and 4 ways to stick with them</h1><div class="sc-1b197338-3 eAUloF"><div data-cy="article-author-and-date" class="sc-1b197338-4 kSuJSK"><div class="sc-1b197338-5 hVFrww"><div class="sc-cc7d6b4a-0 lNYKf article-info"><span class="sc-cc7d6b4a-2 gYLbUA by-text">BY</span><span class="sc-cc7d6b4a-3 jdpmmF list-item-wrapper"><a href="https://fortune.com/author/loreal-thompson-payton/" target="_self" class="sc-93594058-0 caCSpL styled-custom-link " data-cy="by-line-author" rel="author" aria-label="Go to L'Oreal Thompson Payton author's page">L'Oreal Thompson Payton</a></span></div></div><div class="sc-1b197338-6 bGyoBg"></div></div><div class="sc-dd958c2-0 glqbtz"><div class="sc-dd958c2-2 lahsfU article-redesign"><div role="button" tabindex="0" aria-label="share-button"><svg class="share-icon" width="30" height="33" aria-hidden="true" viewBox="0 0 30 33" xmlns="http://www.w3.org/2000/svg"><path d="M25.1306 32.8766C23.843 32.8766 22.7402 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12.3215 9.269 12.6463C10.1202 13.0672 11.0608 13.5323 12 13.5C12.9438 13.5349 13.8965 13.0613 14.7497 12.6372C15.4094 12.3093 16.0095 12.011 16.5 12C21.1079 7.89793 22.4954 6.86728 24.0001 6V16.5Z"></path></svg></a></li></ul></div></div></div></div></div></div><div data-cy="article-image" class="sc-1b197338-7 hAMDNY"><img alt="Building new habits and changing old ones requires patience, grace and determination." fetchPriority="high" width="768" height="512" decoding="async" data-nimg="1" style="color:transparent;height:auto;object-fit:cover;width:100%;background-size:cover;background-position:50% 50%;background-repeat:no-repeat;background-image:url("data:image/svg+xml;charset=utf-8,%3Csvg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 768 512'%3E%3Cfilter id='b' color-interpolation-filters='sRGB'%3E%3CfeGaussianBlur stdDeviation='20'/%3E%3CfeColorMatrix values='1 0 0 0 0 0 1 0 0 0 0 0 1 0 0 0 0 0 100 -1' result='s'/%3E%3CfeFlood x='0' y='0' width='100%25' height='100%25'/%3E%3CfeComposite operator='out' in='s'/%3E%3CfeComposite in2='SourceGraphic'/%3E%3CfeGaussianBlur stdDeviation='20'/%3E%3C/filter%3E%3Cimage width='100%25' height='100%25' x='0' y='0' preserveAspectRatio='none' style='filter: url(%23b);' href='data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABCAYAAAAfFcSJAAAADUlEQVR42mO8fv1mPQAIHAMIsIR6agAAAABJRU5ErkJggg=='/%3E%3C/svg%3E")" sizes="100vw" srcSet="https://fortune.com/img-assets/wp-content/uploads/2023/01/GettyImages-550193605-e1703868183588.jpg?w=320&q=75 320w, https://fortune.com/img-assets/wp-content/uploads/2023/01/GettyImages-550193605-e1703868183588.jpg?w=384&q=75 384w, https://fortune.com/img-assets/wp-content/uploads/2023/01/GettyImages-550193605-e1703868183588.jpg?w=480&q=75 480w, https://fortune.com/img-assets/wp-content/uploads/2023/01/GettyImages-550193605-e1703868183588.jpg?w=576&q=75 576w, https://fortune.com/img-assets/wp-content/uploads/2023/01/GettyImages-550193605-e1703868183588.jpg?w=768&q=75 768w, https://fortune.com/img-assets/wp-content/uploads/2023/01/GettyImages-550193605-e1703868183588.jpg?w=1024&q=75 1024w, https://fortune.com/img-assets/wp-content/uploads/2023/01/GettyImages-550193605-e1703868183588.jpg?w=1280&q=75 1280w, https://fortune.com/img-assets/wp-content/uploads/2023/01/GettyImages-550193605-e1703868183588.jpg?w=1440&q=75 1440w" src="https://fortune.com/img-assets/wp-content/uploads/2023/01/GettyImages-550193605-e1703868183588.jpg?w=1440&q=75"/><div data-cy="caption" class="sc-762dcccc-9 fbephs">Building new habits and changing old ones requires patience, grace and determination.</div><div data-cy="credit" class="sc-762dcccc-10 ebMnGM">Getty Images</div></div></div><div class="sc-9d11c37b-6 ccKQGH trinity-player"><div class="trinity-tts-pb" dir="ltr"></div></div><div class="sc-9d11c37b-1 gGsili"><div class="sc-9d11c37b-2 diFVtX"><div id="article-content" class="sc-9d11c37b-3 bWSPis"><div><div data-cy="article-content" class="rawHtml-content-no-nativo"><p>If you’re among the 41% of Americans who set New Year’s resolutions, then chances are your goals have something to do with changing your habits—whether it’s building new ones, or getting rid of bad ones. </p><div class="paywall-selector"></div><div class="paywall"> <p>“Habits help us put desirable behaviors on auto-pilot so we don’t have to deliberate about whether they’re worthwhile or plan exactly how we’ll execute on our good intentions,” says <a href="https://www.katymilkman.com/" target="_blank" class="sc-93594058-0 fowfrQ " aria-label="Go to https://www.katymilkman.com/" rel="noopener">Katy Milkman</a>, author of <em>How to Change: The Science of Getting from Where You Are to Where You Want to Be</em> and the James G. Dinan Professor at The Wharton School of the University of Pennsylvania.</p><div class="related-video-container hidden"><div class="sc-b2504c1d-0 dTxuPI"><div class="sc-c5bbce56-0 ipVLKc"></div><div class="sc-c5bbce56-0 gZwXGO video-placeholder"></div></div></div> <p>To set yourself up for success this year, here are some tips for building better habits:</p><div data-cy="nativoTout"></div> <h2 class="wp-block-heading"><strong>1. Try to find a fun way to pursue your goals.</strong> </h2> <p>“We persist on new behaviors for far longer when we enjoy them, but we rarely think about how to <a href="https://unbeatablemind.com/ayelet-fishbach/" target="_blank" class="sc-93594058-0 fowfrQ " aria-label="Go to https://unbeatablemind.com/ayelet-fishbach/" rel="noopener">pursue good habits</a> in a fun way,” says Milkman. To make habits more fun, she recommends “temptation building,” or letting yourself enjoy a temptation while completing a chore. “For instance, only let yourself binge-watch your favorite tv show while working out at the gym. Or only let yourself listen to your favorite podcast while doing household chores. Or only pop your favorite bottle of wine while cooking a healthy meal.”</p> <h2 class="wp-block-heading"><strong>2. Break your goal down into bite-sized parts and make specific plans.</strong> </h2> <p>“Instead of saying ‘I’ll exercise more next year,’ make a plan to exercise four hours each week by going for a run at 7 a.m. on Monday, Tuesday, Thursday and Friday,” suggests Milkman. </p> <h2 class="wp-block-heading"><strong>3. Enlist the help of a friend, or accountability partner.</strong> </h2> <p>“When we team up with others, we have more fun pursuing our goals and we’re accountable to someone, which increases the pressure on us to succeed,” she suggests. “By advising friends with similar goals when they run into road bumps, we also actually help ourselves build confidence and competence, according to research led by <a href="https://www.youtube.com/watch?v=ZWd3XWw0Da8" target="_blank" class="sc-93594058-0 fowfrQ " aria-label="Go to https://www.youtube.com/watch?v=ZWd3XWw0Da8" rel="noopener">Lauren Eskreis-Winkler</a>.”</p> <h2 class="wp-block-heading"><strong>4. Set up a commitment contract. </strong></h2> <p>As for getting rid of bad habits once and for all, Milkman recommends a “commitment contract,” such as putting money on the line that you’ll have to forfeit if you fail to achieve your goals. In a study by <a href="http://deankarlan.com/" target="_blank" class="sc-93594058-0 fowfrQ " aria-label="Go to http://deankarlan.com/" rel="noopener">Dean Karlan</a>, a professor of economics and finance at the Kellogg School of Management at Northwestern University, and collaborators, they found that such contracts led to a 30% higher quit rate for people who wanted to give up smoking than only offering people standard smoking cessation tools.</p><div></div> <p>Milkman recommends websites such as <a href="https://www.stickk.com/" target="_blank" class="sc-93594058-0 fowfrQ " aria-label="Go to https://www.stickk.com/" rel="noopener">StickK</a> or <a href="https://www.beeminder.com/" target="_blank" class="sc-93594058-0 fowfrQ " aria-label="Go to https://www.beeminder.com/" rel="noopener">Beeminder</a>, or simply making arrangements directly with a friend to owe them cash if you fail to reach a goal by a certain date. </p> <h2 class="wp-block-heading">How long it takes to build a habit</h2> <p>Contrary to popular belief, there is no magic number of days for how long it’ll take your new habit to stick. </p> <p>“Research led by Anastasia Buyalskaya and Colin Camerer at CalTech that I collaborated on used machine learning to estimate that it takes an average person a few months to build a gym habit, but just a few weeks for caregivers to build the habit of sanitizing their hands when entering and exiting patients’ hospital rooms,” says Milkman. “There’s reason to believe that the more frequently you can repeat the behavior and the less complex the activity, the faster you can form the habit.”</p> <p>But try not to get discouraged if everything doesn’t fall into place right away. Building new habits and changing old ones requires patience, grace and determination.</p> <p>“Try not to let one miss ever grow to two,” Milkman says. “Research shows it’s particularly valuable to avoid two misses in a row, so remind yourself it’s OK to break your streak but just don’t ever let the misstep grow to two.” </p></div><div class="sc-30bdb254-0 hFczfZ article" data-cy="subscriptionPlea"><p>Our new weekly Impact Report newsletter examines how ESG news and trends are shaping the roles and responsibilities of today's executives. <a href="https://mynewsletters.fortune.com/impact-report" target="_self" class="sc-93594058-0 fowfrQ " aria-label="Go to https://mynewsletters.fortune.com/impact-report">Subscribe here</a>.</p></div></div></div><div class="sc-d331eee9-11 grvWtf"><div class="sc-d331eee9-10 cYdiLE simple"></div></div></div><div class="sc-6cf2855c-0 kExlxv latest-popular-module"><div class="sc-6cf2855c-3 arJkf heading"><h2 class="sc-3358ecfd-0 sc-6cf2855c-4 iHarim dpCFYu latest-popular-title">Latest in Life</h2></div><ul data-cy="post-list" class="sc-6cf2855c-1 kHgwqz latest-popular-content"><li class="sc-6cf2855c-2 lmrGQL content-wrapper"><span class="sc-6cf2855c-5 gngcCZ time-ago-wrapper">0 minutes ago</span><div class="sc-e3c4bc02-0 dvEGRk content"><div class="sc-e3c4bc02-1 dcxLXD card"><img alt="The sound of road traffic is not only linked to increased stress and anxiety, it also muddies the mental health benefits of nature noise, according to research published Nov. 27, 2024, in the journal PLOS One." loading="lazy" width="735" height="490" decoding="async" data-nimg="1" class="card-image" style="color:transparent;height:auto;object-fit:cover;width:100%;background-size:cover;background-position:50% 50%;background-repeat:no-repeat;background-image:url("data:image/svg+xml;charset=utf-8,%3Csvg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 735 490'%3E%3Cfilter id='b' color-interpolation-filters='sRGB'%3E%3CfeGaussianBlur stdDeviation='20'/%3E%3CfeColorMatrix values='1 0 0 0 0 0 1 0 0 0 0 0 1 0 0 0 0 0 100 -1' result='s'/%3E%3CfeFlood x='0' y='0' width='100%25' height='100%25'/%3E%3CfeComposite operator='out' in='s'/%3E%3CfeComposite in2='SourceGraphic'/%3E%3CfeGaussianBlur stdDeviation='20'/%3E%3C/filter%3E%3Cimage width='100%25' height='100%25' x='0' y='0' preserveAspectRatio='none' style='filter: url(%23b);' href='data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABCAYAAAAfFcSJAAAADUlEQVR42mO8fv1mPQAIHAMIsIR6agAAAABJRU5ErkJggg=='/%3E%3C/svg%3E")" sizes="(max-width: 768px) 100vw, 450px" srcSet="https://fortune.com/img-assets/wp-content/uploads/2024/11/GettyImages-2163968735-e1732556354987.jpg?w=320&q=75 320w, https://fortune.com/img-assets/wp-content/uploads/2024/11/GettyImages-2163968735-e1732556354987.jpg?w=384&q=75 384w, https://fortune.com/img-assets/wp-content/uploads/2024/11/GettyImages-2163968735-e1732556354987.jpg?w=480&q=75 480w, https://fortune.com/img-assets/wp-content/uploads/2024/11/GettyImages-2163968735-e1732556354987.jpg?w=576&q=75 576w, https://fortune.com/img-assets/wp-content/uploads/2024/11/GettyImages-2163968735-e1732556354987.jpg?w=768&q=75 768w, https://fortune.com/img-assets/wp-content/uploads/2024/11/GettyImages-2163968735-e1732556354987.jpg?w=1024&q=75 1024w, https://fortune.com/img-assets/wp-content/uploads/2024/11/GettyImages-2163968735-e1732556354987.jpg?w=1280&q=75 1280w, https://fortune.com/img-assets/wp-content/uploads/2024/11/GettyImages-2163968735-e1732556354987.jpg?w=1440&q=75 1440w" src="https://fortune.com/img-assets/wp-content/uploads/2024/11/GettyImages-2163968735-e1732556354987.jpg?w=1440&q=75"/><div class="eyebrow"><span class="sc-2f1a523b-2 loCKOS link-wrapper"><a href="https://fortune.com/well/section/mind/" target="_self" class="sc-93594058-0 bDVrCz section-link styled-custom-link " data-cy="postEyebrow" aria-label="Go to article's section Mind">Mind</a></span><span class="sc-2f1a523b-1 bELjCH hyphen" aria-hidden="true"> - </span><span class="sc-2f1a523b-2 loCKOS link-wrapper"><a href="https://fortune.com/tag/mental-health/" target="_self" class="sc-93594058-0 bDVrCz topic-link styled-custom-link " data-cy="postEyebrow" aria-label="Go to article's topic mental health">mental health</a></span></div><h2 class="sc-e3c4bc02-2 jVKXyH title-link-wrapper"><a href="https://fortune.com/well/article/mental-health-stress-anxiety-traffic-noise-pollution-nature-sounds/" target="_self" class="sc-93594058-0 fowfrQ title-link styled-custom-link " data-cy="postTitle" aria-label="Go to full article Your commute is more dangerous than previously realized, new research shows. 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Here’s how much you should be eating at every age","titleLink":"https://fortune.com/well/article/protein-needs-aging-how-much-every-age/?itm_source=parsely-api"},{"authors":[{"name":"Liz Seegert","uri":"/author/liz-seegert","__typename":"MostPopularAuthors","email":"","image":"","sameAs":"","type":"","url":"/author/liz-seegert/"}],"contentType":null,"date":"2024-11-25T18:19:27","dateFormatted":"November 25, 2024","dateGMT":"2024-11-25T18:19:27","dateGMTFormatted":"November 25, 2024","dateUpdated":"2024-11-25T16:14:33","dateUpdatedFormatted":"November 25, 2024","dateUpdatedGMT":"2024-11-25T21:14:33","dateUpdatedGMTFormatted":"November 25, 2024","excerpt":"Processing isn’t inherently negative; the extent of processing and its impact on nutrient density are critical factors to consider.","eyebrowSectionLabel":"Life","eyebrowSectionLink":"/section/life","eyebrowTagLabel":"","eyebrowTagLink":"","image":{"altText":"","caption":"","mediaItemUrl":"https://fortune.com/img-assets/wp-content/uploads/2024/11/GettyImages-664648179-e1732560805576.jpg"},"title":"Dangerous ultra-processed foods are linked to more than 30 health conditions. Here’s how to identify and avoid them","titleLink":"https://fortune.com/well/article/ultra-processed-foods-health/?itm_source=parsely-api"},{"authors":[{"name":"Alexa Mikhail","uri":"/author/alexa-mikhail","__typename":"MostPopularAuthors","email":"","image":"","sameAs":"","type":"","url":"/author/alexa-mikhail/"}],"contentType":null,"date":"2024-11-20T17:06:31","dateFormatted":"November 20, 2024","dateGMT":"2024-11-20T17:06:31","dateGMTFormatted":"November 20, 2024","dateUpdated":"2024-11-20T15:27:51","dateUpdatedFormatted":"November 20, 2024","dateUpdatedGMT":"2024-11-20T20:27:51","dateUpdatedGMTFormatted":"November 20, 2024","excerpt":"Italian kids aren’t actually following the Mediterranean diet, says Valter Longo.","eyebrowSectionLabel":"Aging Well","eyebrowSectionLink":"/section/aging-well","eyebrowTagLabel":"","eyebrowTagLink":"","image":{"altText":"","caption":"","mediaItemUrl":"https://fortune.com/img-assets/wp-content/uploads/2024/03/GettyImages-1272247068-e1711392622354.jpg"},"title":"The key to a long life is avoiding the ‘poisonous 5 P’s,’ says one of the world’s top anti-aging experts","titleLink":"https://fortune.com/well/article/valter-longo-longevity-diet/?itm_source=parsely-api"},{"authors":[{"name":"Lindsey Leake","uri":"/author/lindsey-leake","__typename":"MostPopularAuthors","email":"","image":"","sameAs":"","type":"","url":"/author/lindsey-leake/"}],"contentType":null,"date":"2024-11-25T19:05:00","dateFormatted":"November 25, 2024","dateGMT":"2024-11-25T19:05:00","dateGMTFormatted":"November 25, 2024","dateUpdated":"2024-11-25T17:04:16","dateUpdatedFormatted":"November 25, 2024","dateUpdatedGMT":"2024-11-25T22:04:16","dateUpdatedGMTFormatted":"November 25, 2024","excerpt":"Over time, hypertension can lead to serious medical problems including stroke, heart attack, and kidney failure.","eyebrowSectionLabel":"Health","eyebrowSectionLink":"/section/health","eyebrowTagLabel":"","eyebrowTagLink":"","image":{"altText":"","caption":"","mediaItemUrl":"https://fortune.com/img-assets/wp-content/uploads/2024/11/GettyImages-1459639443-e1732132180118.jpg"},"title":"Hypertension is a ‘silent killer.’ Here’s what your blood pressure should be at every age","titleLink":"https://fortune.com/well/article/high-blood-pressure-hypertension-ranges/?itm_source=parsely-api"},{"authors":[{"name":"Jodi Helmer","uri":"/author/jodi-helmer","__typename":"MostPopularAuthors","email":"","image":"","sameAs":"","type":"","url":"/author/jodi-helmer/"}],"contentType":null,"date":"2024-10-23T15:15:00","dateFormatted":"October 23, 2024","dateGMT":"2024-10-23T15:15:00","dateGMTFormatted":"October 23, 2024","dateUpdated":"2024-10-23T11:15:00","dateUpdatedFormatted":"October 23, 2024","dateUpdatedGMT":"2024-10-23T15:15:30","dateUpdatedGMTFormatted":"October 23, 2024","excerpt":"Too much saturated fat, sugar, and sodium is linked to heart disease.","eyebrowSectionLabel":"Life","eyebrowSectionLink":"/section/life","eyebrowTagLabel":"","eyebrowTagLink":"","image":{"altText":"","caption":"","mediaItemUrl":"https://fortune.com/img-assets/wp-content/uploads/2023/08/GettyImages-1479679732-e1691175113504.jpg"},"title":"8 healthy fast food picks for when you’re eating on the go","titleLink":"https://fortune.com/well/article/healthy-fast-food-picks/?itm_source=parsely-api"},{"authors":[{"name":"Beth Greenfield","uri":"/author/beth-greenfield","__typename":"MostPopularAuthors","email":"","image":"","sameAs":"","type":"","url":"/author/beth-greenfield/"}],"contentType":null,"date":"2024-11-16T01:00:00","dateFormatted":"November 16, 2024","dateGMT":"2024-11-16T01:00:00","dateGMTFormatted":"November 16, 2024","dateUpdated":"2024-11-15T20:00:00","dateUpdatedFormatted":"November 15, 2024","dateUpdatedGMT":"2024-11-16T01:00:40","dateUpdatedGMTFormatted":"November 16, 2024","excerpt":"The single best gift you could ever give your kid, says psychologist Dr. Becky Kennedy, \"is the ability to handle hard things.”","eyebrowSectionLabel":"Family","eyebrowSectionLink":"/section/family","eyebrowTagLabel":"","eyebrowTagLink":"","image":{"altText":"","caption":"","mediaItemUrl":"https://fortune.com/img-assets/wp-content/uploads/2024/11/GettyImages-1321465641-e1731703368428.jpg"},"title":"The No. 1 thing you can do to help your kids become ‘fully functioning, successful adults’","titleLink":"https://fortune.com/well/article/how-to-build-resilient-kids-dr-becky/?itm_source=parsely-api"}],"subdomain":"well","footer":{"footerDisclaimer":"\u003cp\u003e© 2024 Fortune Media IP Limited. 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1"},{"links":[{"__typename":"MenuItem","label":"Fortune Brand Studio","url":"https://customcontentonline.com/"},{"__typename":"MenuItem","label":"Fortune Analytics","url":"https://fortune.com/analytics"},{"__typename":"MenuItem","label":"Fortune Conferences","url":"https://fortuneconferences.com"},{"__typename":"MenuItem","label":"Advertising","url":"https://fortunemediakit.com/"},{"__typename":"MenuItem","label":"Business Development","url":"https://fortune.com/business-development/"}],"name":"Footer Commercial Services 1"},{"links":[{"__typename":"MenuItem","label":"About Us","url":"/about-us/"},{"__typename":"MenuItem","label":"Editorial Calendar","url":"https://fortune.com/editorial-calendar/"},{"__typename":"MenuItem","label":"Press Center","url":"https://fortune.com/press-center/"},{"__typename":"MenuItem","label":"Work at Fortune","url":"https://boards.greenhouse.io/fortune/"},{"__typename":"MenuItem","label":"Diversity and 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Payton","sameAs":"","type":"Person","uri":"/author/loreal-thompson-payton/","url":"https://fortune.com/author/loreal-thompson-payton/","role":"","funFactHeader":"","funFactValue":"","social":{"instaUrl":"","linkedinUrl":"https://www.linkedin.com/in/lorealthompsonpayton","twitterUrl":"https://twitter.com/ltinthecity","__typename":"AuthorSocialUrlsFields"},"shortIntro":"","__typename":"Co-authors"}],"breadcrumbs":{"items":[]},"bypassPaywall":{"postBypassLinkEnabled":"","postBypassLinkUnique":""},"canonicalUrl":null,"channel":"Life","content":"\u003cp\u003eIf you’re among the 41% of Americans who set New Year’s resolutions, then chances are your goals have something to do with changing your habits—whether it’s building new ones, or getting rid of bad ones.\u0026nbsp;\u003c/p\u003e\u003cdiv class=\"paywall-selector\"\u003e\u003c/div\u003e\u003cdiv class=\"paywall\"\u003e\n\n\n\n\u003cp\u003e“Habits help us put desirable behaviors on auto-pilot so we don’t have to deliberate about whether they’re worthwhile or plan exactly how we’ll execute on our good intentions,” says \u003ca href=\"https://www.katymilkman.com/\"\u003eKaty Milkman\u003c/a\u003e, author of \u003cem\u003eHow to Change: The Science of Getting from Where You Are to Where You Want to Be\u003c/em\u003e and the James G. Dinan Professor at The Wharton School of the University of Pennsylvania.\u003c/p\u003e\n\n\n\n\u003cp\u003eTo set yourself up for success this year, here are some tips for building better habits:\u003c/p\u003e\n\n\n\n\u003ch2 class=\"wp-block-heading\"\u003e\u003cstrong\u003e1. Try to find a fun way to pursue your goals.\u003c/strong\u003e \u003c/h2\u003e\n\n\n\n\u003cp\u003e“We persist on new behaviors for far longer when we enjoy them, but we rarely think about how to \u003ca href=\"https://unbeatablemind.com/ayelet-fishbach/\"\u003epursue good habits\u003c/a\u003e in a fun way,” says Milkman. To make habits more fun, she recommends “temptation building,” or letting yourself enjoy a temptation while completing a chore. “For instance, only let yourself binge-watch your favorite tv show while working out at the gym. Or only let yourself listen to your favorite podcast while doing household chores. Or only pop your favorite bottle of wine while cooking a healthy meal.”\u003c/p\u003e\n\n\n\n\u003ch2 class=\"wp-block-heading\"\u003e\u003cstrong\u003e2. Break your goal down into bite-sized parts and make specific plans.\u003c/strong\u003e \u003c/h2\u003e\n\n\n\n\u003cp\u003e“Instead of saying ‘I’ll exercise more next year,’ make a plan to exercise four hours each week by going for a run at 7 a.m. on Monday, Tuesday, Thursday and Friday,” suggests Milkman.\u0026nbsp;\u0026nbsp;\u003c/p\u003e\n\n\n\n\u003ch2 class=\"wp-block-heading\"\u003e\u003cstrong\u003e3. Enlist the help of a friend, or accountability partner.\u003c/strong\u003e \u003c/h2\u003e\n\n\n\n\u003cp\u003e“When we team up with others, we have more fun pursuing our goals and we’re accountable to someone, which increases the pressure on us to succeed,” she suggests. “By advising friends with similar goals when they run into road bumps, we also actually help ourselves build confidence and competence, according to research led by \u003ca href=\"https://www.youtube.com/watch?v=ZWd3XWw0Da8\"\u003eLauren Eskreis-Winkler\u003c/a\u003e.”\u003c/p\u003e\n\n\n\n\u003ch2 class=\"wp-block-heading\"\u003e\u003cstrong\u003e4. Set up a commitment contract. \u003c/strong\u003e\u003c/h2\u003e\n\n\n\n\u003cp\u003eAs for getting rid of bad habits once and for all, Milkman recommends a “commitment contract,” such as putting money on the line that you’ll have to forfeit if you fail to achieve your goals. In a study by \u003ca href=\"http://deankarlan.com/\"\u003eDean Karlan\u003c/a\u003e, a professor of economics and finance at the Kellogg School of Management at Northwestern University, and collaborators, they found that such contracts led to a 30% higher quit rate for people who wanted to give up smoking than only offering people standard smoking cessation tools.\u003c/p\u003e\n\n\n\n\u003cp\u003eMilkman recommends websites such as \u003ca href=\"https://www.stickk.com/\"\u003eStickK\u003c/a\u003e or \u003ca href=\"https://www.beeminder.com/\"\u003eBeeminder\u003c/a\u003e, or simply making arrangements directly with a friend to owe them cash if you fail to reach a goal by a certain date.\u0026nbsp;\u003c/p\u003e\n\n\n\n\u003ch2 class=\"wp-block-heading\"\u003eHow long it takes to build a habit\u003c/h2\u003e\n\n\n\n\u003cp\u003eContrary to popular belief, there is no magic number of days for how long it’ll take your new habit to stick.\u0026nbsp;\u003c/p\u003e\n\n\n\n\u003cp\u003e“Research led by Anastasia Buyalskaya and Colin Camerer at CalTech that I collaborated on used machine learning to estimate that it takes an average person a few months to build a gym habit, but just a few weeks for caregivers to build the habit of sanitizing their hands when entering and exiting patients’ hospital rooms,” says Milkman. “There’s reason to believe that the more frequently you can repeat the behavior and the less complex the activity, the faster you can form the habit.”\u003c/p\u003e\n\n\n\n\u003cp\u003eBut try not to get discouraged if everything doesn’t fall into place right away. Building new habits and changing old ones requires patience, grace and determination.\u003c/p\u003e\n\n\n\n\u003cp\u003e“Try not to let one miss ever grow to two,” Milkman says. “Research shows it’s particularly valuable to avoid two misses in a row, so remind yourself it’s OK to break your streak but just don’t ever let the misstep grow to two.”\u0026nbsp;\u003c/p\u003e\u003c/div\u003e","databaseId":3448095,"dateGmt":"2023-01-01T11:00:00","dek":"","description":"As we approach New Year's, here are some ways you can stick to resolutions and build healthier habits.\n","faq":[],"featuredMediaType":"image","floatingNavContent":"","floatingNavTitle":"","footnotes":null,"id":"cG9zdDozNDQ4MDk1","image":"https://fortune.com/img-assets/wp-content/uploads/2023/01/GettyImages-550193605-e1703868183588.jpg?resize=1200,600","imageCaption":"Building new habits and changing old ones requires patience, grace and determination.","imageCredit":"Getty Images","keywords":"","link":"https://fortune.com/well/2023/01/01/how-to-build-healthy-habits/","metaTitle":"How to stick with healthy habits in the New Year","modifiedGmt":"2023-12-29T16:47:28","pageType":"article","platformCD":"well","postId":3448095,"postSettings":{"postSettingsDek":null,"enableSubscriptionPlea":false,"subscriptionPleaDesign":"with-bottom-border","subscriptionPleaPosition":null,"subscriptionPleaTextLined":"\u003cp\u003eOur new weekly Impact Report newsletter examines how ESG news and trends are shaping the roles and responsibilities of today's executives. \u003ca href=\"https://mynewsletters.fortune.com/impact-report\"\u003eSubscribe here\u003c/a\u003e.\u003c/p\u003e","bylineCommentary":null,"mediaItem":{"altText":"","caption":"","mediaItemUrl":"https://fortune.com/img-assets/wp-content/uploads/2023/01/GettyImages-550193605-e1703868183588.jpg"},"__typename":"Settings"},"premiumCategory":{"name":"F-Search","premiumCategoryId":447850669,"link":"https://fortune.com/?taxonomy=premium_categories\u0026term=f-search-free","__typename":"BrandedArticlePremiumCategoryFieldsFields"},"primaryPostTag":{"name":"Health","primaryTagId":447824515,"link":"https://fortune.com/tag/health/","uri":"/tag/health/","__typename":"BrandedArticlePrimaryPostTagIdFieldsFields"},"primarySection":{"name":"Life","primarySectionId":447860872,"link":"https://fortune.com/well/section/life/","uri":"/well/section/life/","__typename":"BrandedArticlePrimarySectionIdFieldsFields"},"primaryTopic":{"name":"","primaryTopicId":-1},"relatedVideoId":"9f33c0df-5e97-47f2-ad18-a96e16e0f2a9","relatedVideoType":"video_media","reviewedBy":null,"sectionNames":["Life","Well"],"sections":[{"name":"Life","sectionId":447860872,"slug":"life","__typename":"BrandedArticleClassificationSectionFieldsFields"},{"name":"Well","sectionId":447853355,"slug":"well","__typename":"BrandedArticleClassificationSectionFieldsFields"}],"series":[],"showModifiedTimestamp":1,"socialDescription":"Start small and give yourself some grace.","socialTitle":"4 ways to build healthy habits—and stick to them—in the New Year","stickyCta":null,"tagNames":["Health"],"tags":[{"name":"Health","tagId":447824515,"__typename":"BrandedArticleClassificationTagFieldsFields"}],"templateType":"default","thumbnailUrl":"https://fortune.com/img-assets/wp-content/uploads/2023/01/GettyImages-550193605-e1703868183588.jpg","title":"How long it takes to build new habits—and 4 ways to stick with them","topicNames":["Life"],"topics":[{"name":"Life","slug":"life","__typename":"TopicField"}],"url":"https://fortune.com/well/2023/01/01/how-to-build-healthy-habits/","videoId":null,"widgetCss":null},"articleData":{"adTags":[],"audienceDek":"As we approach New Year's, here are some ways you can stick to resolutions and build healthier habits.\n","authorNames":["L'Oreal Thompson Payton"],"authors":[{"email":"loreal.payton@fortune.com","image":"","name":"L'Oreal Thompson Payton","sameAs":"","type":"Person","uri":"/author/loreal-thompson-payton/","url":"https://fortune.com/author/loreal-thompson-payton/","role":"","funFactHeader":"","funFactValue":"","social":{"instaUrl":"","linkedinUrl":"https://www.linkedin.com/in/lorealthompsonpayton","twitterUrl":"https://twitter.com/ltinthecity","__typename":"AuthorSocialUrlsFields"},"shortIntro":"","__typename":"Co-authors"}],"breadcrumbs":{"items":[]},"bypassPaywall":{"postBypassLinkEnabled":"","postBypassLinkUnique":""},"canonicalUrl":null,"channel":"Life","content":"\u003cp\u003eIf you’re among the 41% of Americans who set New Year’s resolutions, then chances are your goals have something to do with changing your habits—whether it’s building new ones, or getting rid of bad ones.\u0026nbsp;\u003c/p\u003e\u003cdiv class=\"paywall-selector\"\u003e\u003c/div\u003e\u003cdiv class=\"paywall\"\u003e\n\n\n\n\u003cp\u003e“Habits help us put desirable behaviors on auto-pilot so we don’t have to deliberate about whether they’re worthwhile or plan exactly how we’ll execute on our good intentions,” says \u003ca href=\"https://www.katymilkman.com/\"\u003eKaty Milkman\u003c/a\u003e, author of \u003cem\u003eHow to Change: The Science of Getting from Where You Are to Where You Want to Be\u003c/em\u003e and the James G. Dinan Professor at The Wharton School of the University of Pennsylvania.\u003c/p\u003e\n\n\n\n\u003cp\u003eTo set yourself up for success this year, here are some tips for building better habits:\u003c/p\u003e\n\n\n\n\u003ch2 class=\"wp-block-heading\"\u003e\u003cstrong\u003e1. Try to find a fun way to pursue your goals.\u003c/strong\u003e \u003c/h2\u003e\n\n\n\n\u003cp\u003e“We persist on new behaviors for far longer when we enjoy them, but we rarely think about how to \u003ca href=\"https://unbeatablemind.com/ayelet-fishbach/\"\u003epursue good habits\u003c/a\u003e in a fun way,” says Milkman. To make habits more fun, she recommends “temptation building,” or letting yourself enjoy a temptation while completing a chore. “For instance, only let yourself binge-watch your favorite tv show while working out at the gym. Or only let yourself listen to your favorite podcast while doing household chores. Or only pop your favorite bottle of wine while cooking a healthy meal.”\u003c/p\u003e\n\n\n\n\u003ch2 class=\"wp-block-heading\"\u003e\u003cstrong\u003e2. Break your goal down into bite-sized parts and make specific plans.\u003c/strong\u003e \u003c/h2\u003e\n\n\n\n\u003cp\u003e“Instead of saying ‘I’ll exercise more next year,’ make a plan to exercise four hours each week by going for a run at 7 a.m. on Monday, Tuesday, Thursday and Friday,” suggests Milkman.\u0026nbsp;\u0026nbsp;\u003c/p\u003e\n\n\n\n\u003ch2 class=\"wp-block-heading\"\u003e\u003cstrong\u003e3. Enlist the help of a friend, or accountability partner.\u003c/strong\u003e \u003c/h2\u003e\n\n\n\n\u003cp\u003e“When we team up with others, we have more fun pursuing our goals and we’re accountable to someone, which increases the pressure on us to succeed,” she suggests. “By advising friends with similar goals when they run into road bumps, we also actually help ourselves build confidence and competence, according to research led by \u003ca href=\"https://www.youtube.com/watch?v=ZWd3XWw0Da8\"\u003eLauren Eskreis-Winkler\u003c/a\u003e.”\u003c/p\u003e\n\n\n\n\u003ch2 class=\"wp-block-heading\"\u003e\u003cstrong\u003e4. Set up a commitment contract. \u003c/strong\u003e\u003c/h2\u003e\n\n\n\n\u003cp\u003eAs for getting rid of bad habits once and for all, Milkman recommends a “commitment contract,” such as putting money on the line that you’ll have to forfeit if you fail to achieve your goals. In a study by \u003ca href=\"http://deankarlan.com/\"\u003eDean Karlan\u003c/a\u003e, a professor of economics and finance at the Kellogg School of Management at Northwestern University, and collaborators, they found that such contracts led to a 30% higher quit rate for people who wanted to give up smoking than only offering people standard smoking cessation tools.\u003c/p\u003e\n\n\n\n\u003cp\u003eMilkman recommends websites such as \u003ca href=\"https://www.stickk.com/\"\u003eStickK\u003c/a\u003e or \u003ca href=\"https://www.beeminder.com/\"\u003eBeeminder\u003c/a\u003e, or simply making arrangements directly with a friend to owe them cash if you fail to reach a goal by a certain date.\u0026nbsp;\u003c/p\u003e\n\n\n\n\u003ch2 class=\"wp-block-heading\"\u003eHow long it takes to build a habit\u003c/h2\u003e\n\n\n\n\u003cp\u003eContrary to popular belief, there is no magic number of days for how long it’ll take your new habit to stick.\u0026nbsp;\u003c/p\u003e\n\n\n\n\u003cp\u003e“Research led by Anastasia Buyalskaya and Colin Camerer at CalTech that I collaborated on used machine learning to estimate that it takes an average person a few months to build a gym habit, but just a few weeks for caregivers to build the habit of sanitizing their hands when entering and exiting patients’ hospital rooms,” says Milkman. “There’s reason to believe that the more frequently you can repeat the behavior and the less complex the activity, the faster you can form the habit.”\u003c/p\u003e\n\n\n\n\u003cp\u003eBut try not to get discouraged if everything doesn’t fall into place right away. Building new habits and changing old ones requires patience, grace and determination.\u003c/p\u003e\n\n\n\n\u003cp\u003e“Try not to let one miss ever grow to two,” Milkman says. “Research shows it’s particularly valuable to avoid two misses in a row, so remind yourself it’s OK to break your streak but just don’t ever let the misstep grow to two.”\u0026nbsp;\u003c/p\u003e\u003c/div\u003e","databaseId":3448095,"dateGmt":"2023-01-01T11:00:00","dek":"","description":"As we approach New Year's, here are some ways you can stick to resolutions and build healthier habits.\n","faq":[],"featuredMediaType":"image","floatingNavContent":"","floatingNavTitle":"","footnotes":null,"id":"cG9zdDozNDQ4MDk1","image":"https://fortune.com/img-assets/wp-content/uploads/2023/01/GettyImages-550193605-e1703868183588.jpg?resize=1200,600","imageCaption":"Building new habits and changing old ones requires patience, grace and determination.","imageCredit":"Getty 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