Got a New Year’s Resolution? Here’s how to make it stick!


It’s 2014! Congratulations on making it through another year!

If you’re anything like me, New Years is also a great time to take stock and determine how you want to completely transform every aspect of your life. (Or, at least, figure out how to exercise every day. Or, you know, once a month.)

Luckily, we’ve got a flowchart that tells you how to design New Year’s Resolutions according to the science of habit formation.

The key is to take advantage of the  3-step neurological process that creates a habit. First, choose a cue, like leaving your running shoes by the door, then pick a reward — say, a piece of chocolate when you get home from the gym. Eventually, when you see the shoes, your brain will start craving the reward, which will make it easier to work out day after day.


flowchart-599x1024Please feel free to download this flowchart, post it on your desk, send it to friends – do whatever you want with it.

And, if you think it’s helpful, might I recommend checking out The Power of Habit, now out in paperback? You can find it here.


Barnes & Noble


14 Responses to “Got a New Year’s Resolution? Here’s how to make it stick!”

  1. santosh says:

    its really very good


    Excellent flowchart!

  3. […] referenced Charles Duhigg’s book The Power of Habit. Charles has published a blog post today: Got a New Year’s Resolution? Here’s how to make it stick! which includes the following flowchart to help habits become […]

  4. Zeina says:

    Makes it easier to turn broad goals into actions. Thank you!

  5. Libby says:

    Will try it and let you know! It’s worth that at least! 😉

  6. […] Got a New Year's Resolution? Here's how to make it stick! – Charles Duhigg […]

  7. […] From the habit guru Charles Duhigg: How to Design a Resolution that Sticks […]

  8. […] etc. Help them to be as specific as possible about how they will achieve their goals. You could share this flow chart and translate key phrases with […]

  9. […] that aren’t inherently satisfying. Charles Duhigg, author of The Power of Habit, has an interesting take on this: expose the reward mechanism and provide your brain through a process of trial and error with an […]

  10. […] * Charles Duhigg: Got a New Year’s Resolution? Here’s how to make it stick! […]

  11. […] His three-stage process for creating habits involves developing a plan by finding a cue, defining a routine and choosing a reward. For an example of this process, check out below flowchart, which you can download here: […]

  12. […] be exploring Charles Duhigg‘s new book The Power of Habit, and keep referring back to this excellent flowchart, reminding me what I already knew and had read last year in Shane Parrish’s Farnam Street blog […]