I’ve seen so many new year resolution tweets/blogs/status updates etc.

I think this is positive

Looking into the following year with goals/aspirations is important if you want to improve on where you currently are.

But.. I have a few issues with new year resolutions

How many people are going to stick to them?

How many people know how to stick to them?

How many people know how to measure them?

How long does a new year resolution last? A full year?

Here’s what I’m suggesting..

And it’s not a “new year resolution”.

I suggest you build a new habit every month.

At the end of 2014 you will have 12 new habits that have improved your life.

Imagine looking back in 12 months time at the all the changes you have made to improve your life?

Can you do that now? What 12 things did you do to improve last year?

So what will you pick for January?

Step 1 – Identify one area in your life that you want to improve

It doesn’t have to be anything to do with nutrition, training, fitness or sport

It could be a productivity or time management improvement. It could be to read more. It could be to watch the news more. It could be to get out more. It could be to laugh more.

It’s up to you. What would improve your life? Have a think. Don’t rush step 1.

Step 2 – Build a habit


If the area you want to improve is food prep then you need to build a habit to facilitate this.

A starting habit would be ..

On a Sunday spend time prepping food for Monday’s lunch. Just 1 meal. That’s it. Very easy to do.

By making it simple you cannot fail.

There are 4 weekends in a month (roughly) so at the end of January you have prepped lunch for every Monday that month.

At the end of January you can make a decision whether to increase the amount of days/meals you prep or keep it the same. Either way you’ve made a positive change.

Step 3 – Introduce a new habit before the next month


Follow the same process. Identify and area and then develop a habit. At the end of February you can be proud of 2 new habits; March you can be proud of 3 etc etc.

Top tips

Make it easy. Who cares how easy it is. Don’t set yourself up for failure.

Record your habits. I don’t mean write down a detailed journal. Have a piece of paper somewhere that has your habit for each month that you can look back at.

Be Consistent. Stick at it. Don’t fall into being lazy after you’ve made a start. Don’t fall off the wagon. But If you do; get back on it the next day/next week.

“Rome wasn’t built in a day, but they were laying bricks every hour. You don’t have to build everything you want today; just lay a brick ” – James Clear

Any questions direct them to @bencullen_


One thought on “Operation 2014. Your way.

  1. Pingback: My 2013 | Beginner Nutrition

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