Why Your New Habit Keeps Fizzling (And How to Make It Stick)

Creating a new habit that sticks can be a challenge. We might declare, “I’m going to start Monday” or say cheers to New Year’s resolutions and then our best intentions fizzle like the champagne used to toast.

Let’s look at a scenario: you decide to go the the gym five times per week.  Initially, you are motivated to make this change fueled by a desire to get in shape and you understand it is good for you.  But after a couple of weeks, you start to peter out, you get distracted or maybe the change expectation is too much, as in, you bit off more than you can chew. 

The reason behind this has to do with two brain areas—the prefrontal cortex and the basal ganglia—affect how people respond to change. The prefrontal cortex is used for new or unfamiliar tasks that require focus, while the basal ganglia controls routine actions done automatically. Since change requires activating the prefrontal cortex and conscious effort, it’s often easier to stick with old habits. 

Since the brain shows a resistance to change, doing so requires effort. And, on top of it, the brain has limited working memory, we must intentionally and repeatedly focus on new insights to make them stick. 

This study found that the average days to form a new habit that your brain is on board with is around 66 days. Furthermore, it concluded consistency is key, but don’t sweat missing a day here or there.  Specific changes paired with attainable goals is the second part. For example: After I eat dinner, I will go for a 10 minute walk 5 days a week. Finally, pairing your activity or behavior change you’re looking to make this with a reward such as listening to a favorite podcast is a great motivator. 

Building a new habit is a gradual process that requires patience, consistency, and a bit of strategy. By understanding how the brain works and creating a manageable plan, you can overcome the natural resistance to change. Remember, it’s not about perfection, but about showing up regularly and making small adjustments along the way. With time, dedication, and the right motivators, you can turn any goal into a lasting habit that becomes second nature.

Kelly Rigo is the creative force behind Menopause Evolution.