Emotional Wellbeing • 1 min read

Mental exercises to make your habits last


There is a lot of talk about habits after the new year. Knowing that our New Years resolutions start to fall off by the third week of January (right around now) maybe we can look deeper into our habits and what it requires to build durable ones.

I am a coach on habit building for people’s mental health. The habits that I see sticking the most are the ones where the habits are tied closely with the person’s values. So. Before you commit to your New Years resolutions or new habits, try these three exercises first:


1- Think about your current habits that created positive results for you. How did they develop? What are the positive rewards? For example, over the last year I developed a habit of using the sauna and cold tub after my workouts and it has helped my body recover faster. Take a minute and name three that come to your head.


2- Identify the strongest values these habits are attached to. For example: I value health and longevity. Take a minute to explore what values your habits orbit around.


3- Once you’ve identified your strongest values, explore them deeper to see if you want to maximize on some habits or minimize on others.




Naming your values and expanding your perspective on why you have those values in the first place can be more meaningful than tacking on a new goal for work or your diet. Our values shift from time to time but generally lead the way to our lasting habits. Have fun on your journey!




Values are so important in helping us make decisions.  It’s what I go to when I have a tough decision to make.  I never thought of linking it to helping build habits.  My new year habit is to drink more water.  Going to consciously link it to my top values of health and family.  I’ll get my kids to join in this habit challenge and we’ll be a well hydrated family. Thanks!!


My habits are drinking more water,moving daily and eating more mindfully / trying to ask myself if what I’m eating is good for me. Sometimes that’s because it’s healthy and other times but much less frequently,do I really want this because it will make me feel happy. Most of the time for me that is not something super healthy but more comforting. 

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