Do you rely on self control or motivation to reach your goals? Have you tried and failed to stick to a new habit after a few days of trying?

I hear you! You are not alone.

I’ve been researching behaviour change and uncovered some fascinating insights I want to share with you.

I gave a presentation to an audience this weekend. They loved these 2 steps to boost your chance of success when it comes to changing your habits.

According to science, you need the ‘will’.

This is your ‘why or deep motivation for wanting to change

And you need ‘the way’.

This is your roadmap and strategies for making the change.

This concept was pioneered by Professor Elliot Berkman at the University of Oregon.

So write down whatever habit or behaviour change you are aiming for (this also boosts your chance of success.)

And make it positive. 

I will give you an example from my own life. My habit change is: I will do 3 strength training sessions a week. 

My ‘why’ – to maintain and improve muscle and bone strength.

And my ‘way’ – working with an exercise physiologist to ensure I am lifting heavier and heavier weights.

To change your behaviour, you need to find that sweet spot where it’s not too easy (like 1 strength session a week) or too hard (I will lift heavy weights every day).

That way, you are still challenged but it’s achievable.

Now think about your goals or a habit you are hoping to stick to in 2024.

Let people know. (Making your goals public also increases the likelihood you will achieve it.)

I want 2024 to be your best year ever. You deserve it.  And I’m here to support you.

Join my free habits challenge on

If I can assist your team to change their habits, to be happier, more productive and resilient, please get in touch.

Take care, Soph x