Did you make a New Year’s resolution for 2020? Unfortunately, only about 8% of Americans who set resolutions keep them. Maybe it’s too early to tell whether you’re in the 8 or 92 percent. Even if you didn’t make a resolution, it’s likely you’ll pursue some sort of valued outcome in 2020. Reduce stress, lose weight, exercise more, save money, travel, learn a new skill, get a promotion. As you do, think of the advice from this article: scrap your resolution and try this instead!

What Is ‘This?

‘This’ is about creating positive changes that last. In other words, positive habit formation. Instead of resolutions, which often don’t produce results, try a 30-day practice supported by your character strengths.

Full disclosure: the 30-day practice isn’t a scientifically derived framework, but it is grounded in science. Most importantly, it works. I’ve seen hundreds of people use the 30-day practice to become healthier, enjoy life, and get things done, one small positive habit at a time. I’ve used it myself, completing more than fifty 30-day practices over the past years. My character strengths helped along the way.

When people use their character strengths, they follow their own will and natural capacities to fulfill their potential and achieve their goals, which would lead to valued outcomes such as achievements and well-being. (Linley and Harrington, 2006)

A 30-Day Practice Helped Me Finish My Book

In late 2017 I was struggling to finish writing my book 30 Days of Character Strengths: A Guided Practice to Ignite Your Best. Every author finds his or her own writing rhythm. Some write all weekend, week, or month. I elevated prudence, a lower strength, and scheduled blocks of time in my calendar for writing. Unfortunately, this precious time got sucked up by other priorities.

As time passed, my confidence waned. Who was I to think I could write a book? I thought about giving up many times. However, I knew in my heart this work was needed in the world. Perseverance, a lower strength, helped me keep pushing forward.

Ironically, my book is a 30-day practice. It guides the reader to cultivate his or her character strengths, starting with basic activities that grow in complexity. How could I ask my readers to do something I wasn’t willing to do? My sense of fairness, a middle strength, wouldn’t allow that. I began a 30-day writing practice.

Getting Engaged Was Easy – Staying Engaged Was Hard

Starting with just 5 minutes per day, Monday through Friday, I committed to sitting down first thing each morning, setting a timer, and writing for 5 minutes. Even if it was gibberish. No judgment. I figured everyone has 5 spare minutes in their day – even me.

I wrote 5 minutes almost daily for several weeks. Occasionally, I forgot so I posted sticky note reminders on my laptop and set alerts on my phone. I felt some resistance to this structure, and seeing these reminders felt annoying at times but I spent the 5 minutes writing anyway.

If I skipped a day, I used forgiveness, a middle strength, and decided not to berate myself. I returned to the practice the next day.

With trepidation, I dragged myself to my laptop many days. Other times the 5 minutes would stretch into 20. My practice was up and down for a while. I tried to accept this with openness and curiosity and focus on progress, not the end goal.

The Successes

Naturally, I felt energized to see the ideas leaving my head and getting captured on paper. With more visible signs of progress, I carved out even more time – an hour or more daily.

My #1 strength creativity helped me juggle my schedule to prioritize writing. My perspective, #3 strength, shifted and I got clearer about what was needed to finish – the hours of writing, the calendar time, the external help, the energy. This was key because then I could put a realistic plan in place to finish.

As I met each milestone, I knew I was up for the challenge of finishing. I even completed the 30-day practice in my book twice, to ensure I knew what kind of adventure I was leading my readers on.

In a nutshell, I’ve witnessed people boost relationships, health, happiness, and get a lot of important things done. The 30-day practice enlivened me and put me on the path to finishing my book. I established a positive writing habit, which I still tap into today. I’m not sure I would have finished without it. Along the way, my character strengths helped me overcome obstacles and accomplish one of my most meaningful goals.

Your Turn

Notably, of hundreds of people I’ve seen attempt a 30-day practice only one didn’t feel successful with it. She made the attempt numerous times, but it just didn’t fit with her lifestyle. Not everything works for everyone, but in my experience this practice works for most.

Why not give it a try? In part 2 of this post you’ll learn how to set up and lead your own 30-day practice. Then you can experiment with character strengths that will help along the way.

Step 1 involves choosing a practice. Start by putting on your creativity hat and brainstorming any meaningful, valued outcome that you’re excited about. Perhaps you wish to relax more, exercise 3 times a week, or use your strengths more vigorously. Pay close attention to what energizes you. Stay away from the “ought to do’s.”

Step 2 involves clarifying your practice so you know if you’ve accomplished it or not. “Meditate 5 minutes each day.” “Exercise for 15 minutes three times weekly.”  “Apply a signature strength to 3 routine duties at work daily.” Either you did or you didn’t.

Step 3 is getting started. In my next post, I’ll offer additional insights and tips for success. If you want support, I’d love to join you on your journey. Feel free to contact me. In the meantime, good luck!


Linley P. A., Harrington S. (2006). Strengths coaching: a potential-guided approach to coaching psychology. International Coaching Psychology Review. 1 37-46.