It is all starting now — no parking available at the gym, and once I get there, there are no lockers to put my stuff in, and, of course, all of the desirable machines are occupied. Everyone is starting to implement goals to become better than last year.

We all know about SMART goals: specific, measurable, attainable, realistic and timely. However, goal setting is just the beginning to successful behavior change. In order to change, we need to create habits that allow us to crave that behavior on a regular basis so we do not stop.

Many of us attribute low self-control with the inability to accomplish our goals. Some falsely attribute the trouble sticking to a diet to a personal character defect, such as laziness. The reality is that behavior change is not based on willpower but on good habits that we do subconsciously, without thinking about them too much.  People who exercise regularly do so because it has become part of their daily routine - the day is not right without it.

I always tell my patients: if you want to lose weight, eat, and if you want to feel great, move. It is not about restrictions and elimination but adding new behaviors or replacing the old unhealthy ones with new healthy ones. Modifying our environment to support our new habits will allow us to achieve our goals without over-relying on willpower. Be aware of the triggering temptations like a bowl of candy at the reception desk. Replace the candy bowl with fresh fruit basket.

There are no formulas in creating habits change, but we do know that it takes time. Habits are created slowly as we repeat behaviors in stable circumstances. Besides repeating an action for several days, try to establish a routine of doing same things at the same time. This way, the activity becomes more automatic and requires less thought and willpower. For example, having your gym shoes at your desk ready for you to take a walk every day at lunch.

Finally, think of a way to incorporate something fun to lump together with exercise or other habits that you desire to add to your routine. Then, instead of worrying how you will resist buying potato chips, focus on which fruit you will choose.   

As many as a quarter of people who make New Year's resolutions abandon their goals after a week. A few months after, half of us give up on our attempts to change. Therefore, this is the time to strategize in minimizing the possibility to fail. The way to do it is to start creating daily routines that are healthy, enjoyable and rewarding enough to want to do them the next day.

What are some of your strategies to create healthy habits? How do you prevent yourself from returning to old unhealthy ways?