Ask Amy: Unleashing the power of ‘Habit Stacking’ for goal achievement

Dear Amy: Here we are, just past the beginning of the new year, and my resolutions are already flagging. I usually make a few promises to myself, write them down, and then feel like a loser as I don’t follow through.

I’d like suggestions about how to keep my resolutions. Maybe you and your readers can help?

– Unresolved

Dear Unresolved: I’d describe my own process as “ongoing,” which means that I am engaging in a never-ending hunt for self-improvement. I’ll pass along a few tricks that have worked for me.

Take baby steps. That resolution to lose 10 pounds is too vague and open-ended. “I’m going to eat vegan three times a week” or “No alcohol during the workweek” are achievable goals.

If you are working on decluttering your life, start with one bureau or surface and take pictures of your progress.

Find and use technology that motivates you. I’ve been using a “Couch to 5K” app for the last several months that prompts very gradual improvement.

Podcasts and audiobooks are great fitness companions (thank you, Barbra Streisand, for writing a great book that is also 970 pages long).

Pay yourself first: Work toward your goal in the morning, if possible. The sense of accomplishment will set you up for a better day.

Make the path smooth. Lay out your sneakers and workout gear the night before, so you see them in the morning. If you choose a gym, make sure it is easy to get to and that parking is available.

Stack your habits. “Habit stacking” is a way to bind habits you already have with habits you’d like to acquire. For instance, for every cup of coffee you drink, also drink a cup of water.

Go easy on yourself! If you fall off your goal for a few days, don’t give up and walk away (2025 is NOT just around the corner!). Instead, forgive yourself, adjust your goal if necessary, and lace up those sneakers.

I’d love to run further advice from readers.

(You can email Amy Dickinson at askamy@amydickinson.com or send a letter to Ask Amy, P.O. Box 194, Freeville, NY 13068. You can also follow her on Twitter @askingamy or Facebook.)