By setting SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound you can have focus on your destination with milestones along the way to keep you motivated. For instance, instead of saying "I will read more," set a goal like "I will read one book every two weeks."

2. Inadequate Motivation

Motivation is a critical driver in forming new habits. According to Deci and Ryan’s Self-Determination Theory, intrinsic motivation (doing something because it is inherently interesting or enjoyable) is more effective than extrinsic motivation (doing something because it leads to a separable outcome). When motivation is low or based on external rewards, the effort to maintain the habit can wane quickly.

So to make the new habit stick, enhance your intrinsic motivation by finding personal meaning in the habit. For example, if you want to exercise more, find an activity you truly enjoy rather than one you tolerate. Additionally, setting up a reward system that reinforces your progress can help maintain extrinsic motivation in the early stages of habit formation.

3. Inconsistent Routine

Consistency is key to habit formation. Research indicates that the average time for a new habit to form is about 66 days, according to a study in the European Journal of Social Psychology. However, inconsistency in practice can significantly delay or prevent the establishment of a new habit.

Try to attach your new habit to an existing one. This technique is known as "habit stacking." For instance, if you are trying to form the habit of meditating, do it right after a habitual cup of morning coffee. The existing habit acts as a cue for the new habit, increasing the likelihood of consistency.

4. Lack of Immediate Rewards

Humans have a natural tendency to favour immediate rewards over long-term benefits, a phenomenon known as temporal discounting. When the rewards of new habits are distant or intangible, it can be difficult to stay motivated.

As discussed in the first point, break down your long-term goal into smaller, more immediate milestones that can be celebrated. For example, if your goal is to lose weight, focus on weekly milestones rather than the total weight loss goal. Reward yourself for each milestone achieved, which can increase your motivation to continue. I have my own goal of losing 10kg in 10 weeks. I weigh weekly and reward myself if the result is good. If i didn't break it down I would quickly become disheartened that I had completed it.

5. Too Much Too Soon

When enthusiasm is high, it’s easy to take on too much too soon. This overcommitment can lead to burnout and abandonment of the new habit. The phenomenon of "action bias" can lead people to prefer action over inaction, often without sufficient planning or progression. A new year is a great example of this. People are highly motivated with the turn of the year and plan these huge goals but by the middle of January when the motivation is waning and reality kicks in, the work feels harder than you like.

Start small and gradually increase the difficulty of your habit. The concept of "Kaizen," or continuous improvement, suggests that small, incremental changes are more sustainable. For example, if you're trying to establish a running habit, start by walking regularly, then gradually introduce running intervals.

Forming new habits is an integral part of personal development and achieving long-term goals. By understanding and addressing these common reasons for failure, you can enhance your ability to successfully implement new behaviours. Remember, the journey to effective habit formation is often a marathon, not a sprint. Patience, persistence, and small, consistent steps are your best tools for creating lasting change.