The Nutella Trick & Sticking to your goals
For all the hype around New Year’s resolutions, what rarely gets mentioned is what actually makes them happen: HABITS. Ironically, if you’re looking to create change or achieve something, your goals matter far less than the daily habits you build.
If you're coming into the new year looking to achieve a goal or accomplish something new, there are 3 things you can do to your habits and routines, whether they're established or new ones, in order to make that change sticks and moves you forward.
1. Make it ENGAGING (The Nutella Trick)
Whenever we set out to do something new, we often make it feel 'hard'—but that mindset is counter-productive. To make a change stick, it helps to build in something pleasurable to your habit or routine—something that keeps you motivated and engaged.
Years ago, a friend challenged me to beat their half-marathon time. I knew I’d have to spend hours training (which I didn’t exactly enjoy at the time), so I decided to pair my training runs with something I did (and still do) enjoy: Nutella.
Every time I finished a run of 10K or more, I’d reward myself with a generous helping of Nutella and Premium Plus crackers (and if you haven’t tried this combo yet, do it! You’re welcome.).
During this time, I made a strict rule: no Nutella unless I’d finished a run. So, whenever the craving hit, I’d lace up my shoes and head out. The connection became so strong that on race day, as I hit the 20th kilometre, I found myself sprinting to the finish line because I could literally taste the Nutella waiting for me.
I’ve used this approach with other routines (and rewards beyond Nutella), and it works. Pick something you want to achieve, and find a way to reward yourself for making progress. Life is hard enough, and change is even harder. Give yourself a break, make it enjoyable, and you’ll be amazed at the results.
This is an actual Nutella jar in our cupboard that Cole (our oldest son) bought for Greg at a Nutella Cafe during a mother-son trip to Chicago this past summer knowing Greg’s love of this spread. :)
2. Hold yourself accountable
For many of us, accountability brings up memories of owning up to something we did wrong as kids or being pushed to do something we’d rather avoid at work. But in this context, accountability is about helping YOU achieve something YOU truly want. And it works.
A few years ago, a friend suggested starting a men’s book club. He’d seen his wife do it for years and had a growing list of books he wanted to read but never made time for. I agreed to join, along with a few other guys from the neighbourhood, and we met monthly for six months. The result was incredible. I found myself making space to read a book every month (something I haven’t been able to replicate since), simply because I didn’t want to be the one who showed up without keeping my commitment.
Whether you lean on others (like I did) or create a system to track your progress, building accountability into your life is one of the most effective ways to establish a new habit. In fact, studies show that accountability increases your chances of achieving a goal by 95%. However you approach it, it’s a winning strategy to stick with your habits and routines.
3. Plan for resistance
When we strive for change, we often face an internal force Steven Pressfield calls "Resistance." It works against us whenever we aim for growth. Knowing this will happen allows us to plan for it and push through.
For me, Resistance shows up when I sit down to write. I need a solid 1-2 hours to focus, but the size of that block makes distractions tempting. To counter this, I schedule specific writing times each week and include detailed tasks in my calendar. Treating it like a deadline creates just enough pressure to keep me on track.
You’ve likely felt Resistance too—like when heading out for a chilly morning run or seeing someone else doing what you’d planned to do. That little voice trying to talk you out of it? That’s Resistance.
The best way to beat it is to plan ahead. Block time in your calendar for the habits or routines that support your goals, and you’ll be one step closer to making them stick.
Over to you: take action Right now
These three approaches have worked well for me, and they're all based on concepts from experts in books and podcasts. I’ve included some of their recommendations below, and while I suggest checking them out, here’s one note of caution: time spent reading or listening about habits could be time spent putting these strategies into action. If you feel the urge to consume more content, that might be Resistance trying to hold you back.
So, if you have a goal in mind and are ready to start, here are three questions you can ask yourself RIGHT NOW to supercharge your habits and make lasting change this year:
Make it ENGAGING: How can I make this activity more enjoyable, exciting, or energizing?
Hold yourself ACCOUNTABLE: How can I track my progress toward my big goal?
Plan for RESISTANCE: What barriers might block my progress, and how can I prepare to overcome them?
Try these questions to get moving and start the new year with change that lasts.
Recommendations reading/listening on habits:
Diary of a CEO podcast with Chase Hughes (shout out to Jen from Minneapolis for this one!)