486. You’re Underestimating How Long It Takes to Form a Habit

The ONE Thing

NOVA Media

Entrepreneurship, Business, Careers

4.6 • 1.1K Ratings

🗓️ 6 January 2025

⏱️ 32 minutes

🔗️ Recording | iTunes | RSS

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Summary

‘Tis the season for resolutions. Chances are, you’ve hit the new year with a new resolution—something you wanted to change about your life. In this episode, Jay explains how you can actually stick to your resolution and make your new habit last. Jay breaks down the research behind behavior change and habit formation, giving you three clear actions you need to take to succeed. Plus, he shares the single most impactful habit that he has seen people take on. Challenge of the Week: “Choose goals before phone.” When you wake up in the morning, don’t get on your phone first thing. Look at your list of goals. Take 60 seconds to remember what you are prioritizing. Then you can get sucked into the vortex that is your phone. If you're a bold risk taker who wants to dream big and achieve a higher level of success in your life or business, visit the1thing.com. *** To learn more, and for the complete show notes, visit: the1thing.com/pods. We talk about: How habit formation takes longer than most people think The importance of accountability in habit formation Why “goals before phone” works Links & Tools from This Episode: Download the 66-Day Challenge for free Read “Make Your Bed” by Admiral William H. McRaven Free Resources Want to be a guest or share feedback? Email [email protected] or send us an audio note at Speakpipe.com/the1thing. Produced by NOVA

Transcript

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0:00.0	I'm Jay Papazan, and this is The One Thing, your weekly guide to the simple steps that lead to extraordinary results.
0:18.3	Welcome to 2025. This is our first episode of The One Thing podcast in a brand new year.
0:24.4	And I don't know why, but when they're divisible by five, I think they're special.
0:27.7	So 2025 is going to be a great year for you. And we're going to try to give you some information to make it so.
0:34.0	Now, are you one of those people that sets New Year's resolutions? I've seen stats that say that as many as
0:39.5	a hundred million people around the world launch their year with the New Year's resolution.
0:43.8	Resolution is just a short hop, skip, and a jump from a habit, which we write about a lot. But the
0:49.4	problem with resolutions is 80% of them fail. Only less than 20% will actually make it through to form the
0:56.7	habit they set out. So one way of looking at how we start the year is about 80 million people
1:01.6	kind of stumble coming out of the gate. And we don't want that for you. If you'll remember my
1:06.9	episode towards the beginning of December, I walked you through my journey of tracking my
1:11.1	habits. The small habits that I had built, they made a big impact on my life. Those are keystone
1:17.0	habits. I often call them power habits when they're really connected to a goal. We're going to talk
1:22.1	about the three things that you can do to make the habit that you've chosen stick, making sure that you can
1:28.8	actually make it through to the other side, to make it line up for our goals. And the beautiful
1:33.9	thing about habits is when you work for a habit, eventually it'll work for you. So let's dive in
1:40.5	to what we know about behavior change, about habit formation, and by the end of this show,
1:47.1	I'm going to share with you the most impactful habit in eight and a half years that we've
1:51.7	ever helped people form. We did it in a huge cohort, and it transformed their lives.
1:59.9	Now, first tip, first reason for people to succeed when they're forming their habits is they
2:06.6	realize it's going to take longer than they planned. So many people going to habit formation with the
2:13.2	wrong idea about how long it's going to take for that resolution to stick, for that habit to actually
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