AMPLIFY! January 2026 Newsletter

The beginning of a new year often brings a surge of motivation to “start fresh” and make meaningful changes. But research shows that forming lasting habits isn’t about overnight transformation—it’s about consistent, intentional action. Habits are built through repetition and small daily steps that, over time, reshape our routines and even how our brains function. Understanding why habits work the way they do helps us create realistic goals that stick well beyond January.

Scientific insights reveal that our brains form habits by linking cues to behaviors through repetition and reward. For example, pairing a new habit with an existing routine—like stretching right after brushing your teeth—is a technique called habit stacking, and it’s been shown to improve success in maintaining new behaviors.  Research also indicates that habits can take anywhere from a few weeks to several months to become automatic, depending on the behavior and individual differences. Keep this in mind: the importance of patience and persistence: lasting change rarely occurs instantly, but through steady progress.

Taking a strategic approach can make all the difference. Experts recommend starting with small, manageable actions, setting clear triggers for those actions, and tracking your progress to reinforce your commitment.  These science-backed strategies can help you move beyond fleeting New Year’s resolutions to habits that genuinely support your wellbeing, whether that means improving physical health, strengthening relationships, or nurturing your mental and emotional wellbeing.

At AMPLIFY!, we believe in supporting holistic and sustainable change, especially within communities disproportionately impacted by health challenges. That’s why we offer culturally competent cessation resources designed to help individuals build healthier habits around tobacco cessation and overcome nicotine dependence. Through counseling programs, support tools, and community-focused initiatives, we empower people to replace old patterns with new, life-affirming routines. Explore our cessation support resources to start making meaningful changes this year with encouragement and expert guidance at every step. AMPLIFY! offers:

1. Self-help for smokers: https://www.amplify.love/self-help-for-smokers

2. Self-help Resources for Friends and Family: https://www.amplify.love/self-help-for-family-members

3. Resources for Professionals: https://www.amplify.love/resources-for-professionals

4. View all AMPLIFY! Resources at https://www.amplify.love/cessation-support

Interested in learning more? Check out these sources:

1. https://psychology.asu.edu/improve-habits?

2. https://www.scientificamerican.com/article/how-long-does-it-really-take-to-form-a-habit/

3. https://www.psychologytoday.com/us/blog/finding-new-home/202204/6-principles-form-healthy-habits