The start of a new year often comes with a wave of excitement, notebooks full of ideas, and a long list of resolutions. We tell ourselves, “This year I’ll eat healthier, exercise more, save money, meditate daily…” and yet, by February, most of these plans have quietly fizzled out. In fact, studies show that nearly 80% of New Year’s resolutions fail within the first two months.

Why is it so hard to stick to our intentions? The answer isn’t willpower - it’s the way we approach habits. Research in psychology and habit formation shows that small, consistent changes and positive reinforcement are far more effective than drastic lifestyle overhauls.

This January, instead of chasing impossible goals, you can take a gentler, science-backed approach that blends everyday wellbeing, natural self-care, and simple rituals to make your resolutions truly stick.

Start Small: Tiny Changes, Big Impact

One of the most consistent findings in habit research is that small changes are easier to maintain than big ones. A study from the University of Scranton found that people who set clear, achievable goals are more likely to succeed than those who set broad ambitions.

Instead of saying:

“I’m going to exercise every day,”

try:

“I’ll walk for 10 minutes every morning.”

Or instead of:

“I’ll eat healthy all the time,”

you could choose:

“I’ll add a serving of vegetables to one meal each day.”

Even tiny actions can trigger a ripple effect. Over time, they become habits that feel effortless. One simple ritual many people find grounding is starting the day with a mindful moment - lighting a Sweet Orange & Bergamot Candle or spritzing a Room Mist to create a sensory cue that signals it’s time for a pause. This is not just indulgence - it’s science. Sensory cues help anchor new habits in your routine.

Make Your Goals Visible

Research shows that visual reminders significantly boost habit formation. Seeing your goal often makes it easier to act on it. A sticky note on your mirror, a calendar with checkboxes, or even a photograph of your morning ritual can act as a subtle nudge.

For example, placing a Natural Candle where you make your morning coffee can be a gentle reminder to pause, breathe, and centre yourself before the day begins. Over time, these small cues condition your brain to associate the habit with positive feelings.

Pair New Habits With Existing Ones

BJ Fogg, a behaviour scientist at Stanford University, popularised the idea of habit stacking. This involves linking a new habit to something you already do regularly. It works because your brain doesn’t need to remember a completely new routine - it piggybacks on something familiar.

Simple examples include:

• Applying a nourishing body oil after brushing your teeth.

• Lighting a diffuser with a calming scent while making your morning tea.

• Journaling for five minutes right after breakfast.

By pairing new habits with established ones, you reduce friction and increase the likelihood of sticking to them. Your rituals, like enjoying a sweet orange & bergamot mist or lighting a candle, become part of the new habit stack, blending wellbeing with everyday life.

Focus on How It Feels, Not Just the Outcome

It’s easy to get caught up in results - losing weight, saving money, or finishing a course, but studies show that focusing on the emotional reward of a habit is more effective than fixating on the outcome.

Ask yourself:

• How do I feel after a short walk? Energised? Clear-headed?

• How does my skin feel after a nourishing ritual with a natural body oil?

• How do I feel after lighting a candle and taking a moment to breathe?

Tracking these feelings creates a positive feedback loop, making it far more likely that the habit will stick. Even a small self care moment can make a measurable difference to mood and motivation.

Engage Your Senses for Lasting Habits

Science suggests that multi-sensory experiences strengthen memory and habit formation. Smell, touch, and sight are powerful triggers for behaviour. When we engage multiple senses, our brain links the habit to positive emotions more strongly.

These sensory cues aren’t just enjoyable - they help your brain remember and repeat the habit naturally. Over time, your self-care corner or evening ritual becomes a reliable anchor for wellbeing.

Track Your Progress Without Pressure

Tracking habits helps reinforce them, but studies show that obsessive tracking can backfire, causing stress or burnout. Keep it simple:

• Check off a box in a notebook.

• Snap a photo of your self care ritual.

• Note how you feel in a few words.

Even a minimalist approach is effective because it keeps the focus on enjoyment and reflection rather than guilt or perfection.

Positive Accountability Helps

Research confirms that sharing goals with supportive people increases success, but the key word is supportive. Pressure or judgement can be demotivating.

Try:

• Sharing a small daily win with a friend or family member.

• Posting a photo of your self care ritual on social media to inspire, not impress.

• Celebrating tiny milestones, like completing a week of morning mindfulness.

Accountability works best when it’s joyful and encouraging, reinforcing that your new habits are about feeling good rather than achieving perfection.

Reframe Resolutions as Experiments

One of the most powerful ways to stick to your intentions is to reframe them as experiments. Instead of telling yourself, “I must do this perfectly,” try:

“I’m curious to see how a 10-minute morning ritual with candlelight affects my mood over a week.”

This removes pressure, makes the process enjoyable, and encourages observation rather than judgement. It aligns perfectly with small, sensory-based rituals that include natural products, like a candle, reed diffuser, or a body oil massage.

Creating Your January Rituals

Here’s a simple template for building a January self care ritual that blends research-backed habit strategies with natural wellbeing:

1. Anchor: Pair a new habit with something you already do (e.g., brush teeth → apply body oil).

2. Cue: Use a sensory trigger like a candle, diffuser, or room mist.

3. Tiny Action: Keep it small and achievable (5–10 minutes).

4. Reflect: Note how it makes you feel.

5. Celebrate: Enjoy a small reward - a smile, a sip of tea, or a moment of silence.

By the end of January, these small actions can build momentum, boost mood, and create a foundation for longer-term habits.

New Year resolutions don’t have to be overwhelming or unrealistic. Science shows that tiny, enjoyable, multi-sensory habits - backed by consistency, reflection, and positive reinforcement - are far more effective than drastic, short-lived efforts.

This January, instead of forcing change, try creating small daily rituals that bring calm, joy, and natural wellbeing into your life. Light a sweet orange & bergamot candle, enjoy a few moments with a neroli & ylang-ylang diffuser, or refresh your space with a calming room mist. Over time, these little habits add up - and that’s how lasting change is really made.