The Key To Lasting Positive Change

The new year is always an exciting and inspiring time, especially in the world of health and fitness. It’s a clean slate that allows you to set your sights on creating a fitter, healthier you! You’ve made your resolutions and stuck with them since the new year. But now that we’re several weeks into 2025, the excitement of the new year and a “new me” may be starting to wane. Each year, millions of people set ambitious goals to improve their lives, but statistics show that most resolutions falter by mid-February. According to research, only 9% of people feel they successfully achieve their New Year’s resolutions (Norcross et al., 2002).

So, why is sustained change so difficult? The answer lies in the approach. Most people focus on what they want to do, such as losing weight or saving money, without addressing who they need to become to achieve those goals. Lasting positive change requires a shift in not just behavior but also in identity.

The Power of Identity in Behavior Change

Identity is the set of beliefs, values, and self-perceptions that define who you are. It influences your habits and decisions more profoundly than external motivations or short-term goals. As James Clear, author of Atomic Habits, explains:

“True behavior change is identity change. You might start a habit because of motivation, but the only reason you’ll stick with one is that it becomes part of your identity.”

For example, rather than focusing on the outcome – “I want to lose 20 pounds” – it’s more effective to focus on identity – “I am a healthy and active person.”

When your actions align with your identity, they feel natural and sustainable. Instead of forcing yourself to exercise, you begin to see working out as something that a healthy person like you naturally does.

Why Identity-Based Change Works

It Shapes Your Self-Concept

Identity-based goals shift the focus from external outcomes to internal transformation. Research on self-perception theory suggests that the more you act in alignment with a certain identity, the more you begin to see yourself as that person (Bem, 1972). For example, when you consistently choose healthy meals, you reinforce the belief: “I am someone who values my health.”

It Creates Long-Term Motivation

Motivation fueled by identity is more enduring than motivation tied to results. Outcomes like losing weight or saving money can be short-lived, but an identity – “I am someone who prioritizes financial responsibility” – lasts.

It Reshapes Your Habits

Habits are the building blocks of identity. Every small action you take either reinforces or undermines the identity you wish to adopt. According to Clear (2018), each behavior casts a “vote” for the kind of person you want to become.

How to Shift Your Identity for Positive Change

Define The Person You Want To Be

Start by asking yourself: “Who do I want to become?” Rather than focusing solely on what you want to achieve, think about the type of person who achieves those things.

For instance, if you want to write a book, focus on becoming a writer. If you want to run a marathon, focus on becoming a runner.

Align Your Actions With Your Desired Identity

Once you’ve defined your identity, take small, consistent actions that reinforce it. For example, a writer writes every day, even if it’s just for five minutes. A runner laces up their shoes, even for a short jog. These small actions validate your identity and build momentum.

Shift Your Self-Talk

Language matters. Replace “I’m trying to” with “I am.” Saying “I’m trying to quit smoking” keeps the focus on effort, while “I’m not a smoker” asserts a new identity. Studies show that identity-based affirmations are more effective in creating long-term change than outcome-focused affirmations (Bryan et al., 2011).

Be Patient And Persistent

Identity change doesn’t happen overnight. It’s the result of repeated behaviors over time. Celebrate small wins as evidence of your new identity, and don’t let setbacks define you.

The Science of Identity-Based Change

Identity transformation is backed by research. In a landmark study on voting behavior, researchers found that people who were asked to think of themselves as “voters” rather than “someone who votes” were significantly more likely to cast their ballots (Bryan et al., 2011). This subtle shift in identity made the behavior feel integral to their concept of self.

Similarly, interventions that target identity – such as labeling people as “non-smokers” instead of “trying to quit” – have proven more effective in sustaining behavior change (Tajfel & Turner, 1979).

Building a Future Through Identity

Positive change isn’t about willpower alone; it’s about redefining who you are. When you adopt a new identity, your behaviors naturally align with that identity, creating a virtuous cycle of growth and reinforcement.

As you approach your next goal, consider this: rather than focusing solely on what you want to do, ask yourself who you want to become. By embracing identity-based change, you’re not just pursuing a goal—you’re transforming into the person who achieves it. And this transformation is the key to making positive changes stick well after the new year excitement wears off!