Establish Good Habits with These Insights from a Psychologist
“The hardest part about building new routines is putting them into action — bridging the gap between intention and execution.” That’s what Sophie Faber, M.Sc. Psychologist, shared with us. Sophie specializes in helping her clients identify motivation and establish new habits. We spoke to her just in time for January 19th — the day studies show most people give up on their New Year’s resolutions — to get her expert advice on proven methods to make habits stick.
New Year’s Resolutions — or Anytime Goals
New Year’s resolutions are a long-standing tradition in our culture. But why is that? Why should we choose January as the time to make changes? Couldn’t we start anytime? Sophie shares her perspective: “Starting new routines just because it’s a new year isn’t usually sustainable.
However, the start of a new year often gives people a powerful sense of a fresh start, which can spark motivation.” She also highlights the benefit of collective energy: sharing resolutions with friends and keeping each other accountable can make a big difference.
Whether you use the New Year as a motivator or find inspiration on a random Wednesday in spring, the key is ensuring your drive comes from within.
The Art of Good (and Bad) Habits
Every habit, whether ‘good’ or ‘bad,’ begins with a need. Often, we choose actions that don’t actually meet our needs but provide short-term satisfaction instead. Good habits, on the other hand, are actions that may take effort initially but fulfill our needs in the long run, improving our overall well-being.
We all know the kinds of routines that serve us well: exercise, balanced nutrition, social connections, and time in nature. Yet putting them into practice can be a challenge.
“It’s completely normal not to feel motivated all the time,” Sophie reassures. “That’s why it helps to know your ‘why’—the deeper reason behind adopting a new habit. This awareness can compensate for times when motivation is low.”
The Art of Good (and Bad) Habits
To uncover this, Sophie suggests asking yourself:
- What bothers me about my current routine?
- What would be different or better with a new routine?
- How do I want to feel with this new habit?
Too often, we reflexively decide to exercise more or eat healthier without fully understanding why. Sophie explains: “Sometimes, we set goals based on what we think we ‘should’ do, rather than what truly aligns with our desires.
Instead of saying, ‘I should work out more,’ ask yourself, ‘Who says so?’ When we know the source of our goals, we can reframe them. For example, instead of forcing yourself with an inner critical voice, you could say, ‘I want to feel strong and healthy in my body.’”
Using Intentions to Build Habits - Once you’ve found your inner motivation, it’s time to take action. Sophie emphasizes setting realistic, enjoyable goals to build confidence and foster a positive mindset. “If a new routine doesn’t bring joy or help you achieve a meaningful goal, it’ll be hard to stick with it long-term,” she says. Here are her tips for making new habits easier to establish:
Unrealistic and vague goals are among the most common reasons resolutions fail. “Many people hold themselves to high standards and end up overwhelmed by their own expectations,” Sophie explains. Instead, she recommends using the SMART framework, which stands for Specific, Measurable, Attractive, Realistic, and Time-bound.For instance, if your goal is to feel fit and healthy, a SMART goal could be:
“Every Monday at 5 PM, I’ll go running with friends.” This goal is:
- Specific (you want to run once a week),
- Measurable (you can track whether you did it),
- Attractive (you’re doing it with friends),
- Realistic (one day a week is manageable),
- Time-bound (it happens every Monday at 5 PM).
Another simple goal might be prioritizing your health every morning. With AG1, this becomes especially easy. By starting your day with over 70 high-quality ingredients — including vitamins, minerals, probiotics, and plant extracts — you’re laying the foundation for a healthier daily routine.
Support your new habits mentally by associating them with positive emotions and well-being rather than stress or pressure. Take a habit you’d like to break. Sophie advises understanding its underlying purpose first. “If a habit didn’t serve some purpose, you wouldn’t do it,” she explains.
For example, endless scrolling on your phone might stem from a need for relaxation or social connection. A walk, reading, or meditation could better meet the need for relaxation, while meeting up with friends or calling someone might fulfill the need for connection. This method of replacing bad habits with good ones is called habit swapping.
Another strategy Sophie recommends is habit stacking, which involves pairing a new habit with an existing one. For instance, you might do 10 minutes of stretching after brushing your teeth or take your AG1 right after your morning coffee.
Small reminders in your daily life help maintain motivation. “A vision board, a quote on your mirror, or a wallpaper on your phone can remind you why you’re committing to a new habit,” Sophie shares. Visuals evoke emotions and make goals feel more tangible.
“Mindfully observing how a new habit impacts your life and how it makes you feel can help reinforce it,” Sophie advises. “As a psychologist, I believe new routines should enhance self-care, not add stress.”
This is especially important if you occasionally slip up. Instead of beating yourself up, treat yourself with compassion. Think of how you’d encourage a friend: you wouldn’t tell them to give up, but rather to try again tomorrow.
“New routines should bring joy and improve well-being,” Sophie adds. “Approach them with kindness and patience.”
Celebrating milestones, no matter how small, boosts motivation. “Breaking big goals into smaller steps makes them feel less overwhelming,” Sophie explains.
“Challenge yourself, but don’t overdo it — otherwise, you risk losing motivation altogether.”
For example, after your first week of a new daily habit, treat yourself to a nice dinner with friends. Or reward yourself after a successful month with a special gift.
These small victories build confidence, especially if you’ve struggled with consistency in the past. “Starting small and following through strengthens trust in yourself,” Sophie says.
Here’s to your success with new intentions — and thank you, Sophie!
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AG1 is for anyone who wants to support their health in order to meet life's challenges. Whether you want to support your body with some extra healthy nutrients, whether you train hard or travel a lot, AG1 is there for you when you need it most. AG1 is suitable for adults of all ages and lifestyles, including athletes and those following specialty diets. AG1 is not suitable for children or adolescents under the age of 18, pregnant or nursing women.