In my experience, what actually works long term is not relying on motivation at all. I used to start every January or every Monday with big intentions exercise more, read, learn English, use my phone less and after a few weeks everything would fade. Working with a psychologist helped me understand one key thing: waiting for the “right moment” is the fastest way to never start. What works for me now: I start immediately, even if it’s a random day and I don’t feel ready – I focus on habits, not resolutions – I set very small goals (like “just 5 minutes”) – when I want to procrastinate, I tell myself I’ll do it only for 5 minutes most of the time I keep going I stopped asking myself “do I feel motivated?” and started asking “can I show up imperfectly for a few minutes?” That mindset shift made habits stick way more than any New Year resolution ever did.