In partnership with
Every January, about 40–50% of people set resolutions. By February, roughly 80% have abandoned them. Welcome to the world’s most universal group project.
Here’s the big psychological plot twist:
Most resolutions fail not because of laziness, but because they’re designed in a way the brain finds impossible to follow.
A few culprits:
1. The “New Year, New Me” Trap
Your brain doesn’t become a new operating system at midnight. It becomes… the same brain. Same wiring. Same habits. Same preference for warmth, snacks, and couches.
So when we expect a total reboot, our brain looks at us like, “Respectfully, absolutely not.”
2. Motivation Is a Morning Person
Motivation is powerful — but it’s also moody. Research shows it spikes when we’re imagining the future but tanks the moment a behavior feels difficult or inconvenient.
Translation: it’s easy to want to be healthy in theory; harder when your 6am alarm sounds like a personal attack.
3. We Set Resolutions, Not Systems
Saying “I want to read more” is a resolution.
Putting a book on your pillow every night so you literally have to move it to sleep — that’s a system.
Human behavior follows the path of least resistance… meaning your goals must be built into your real life, not your fantasy life.
So What Actually Works? (The Science That Helps)
Good news: psychology has studied the heck out of behavior change. We know what helps, and honestly, some of it is refreshingly simple.
1. Shrink the Goal Until It’s Slightly Embarrassing
We tend to set goals sized for someone with unlimited energy and flawless discipline. But habit research (James Clear, BJ Fogg, Wendy Wood) is very clear:
Small wins beat heroic efforts. Every. Single. Time.
Want to meditate? Start with 1 minute.
Want to walk more? Start with 5 minutes.
Want to declutter? Choose one drawer, not the whole house, unless you want to emotionally collapse beside a pile of unmatched Tupperware lids.
Embarrassingly small = psychologically sustainable.
2. Make It So Easy You’d Feel Silly Not Doing It
This is called friction reduction — remove barriers, add convenience.
Examples:
Put your vitamins next to your toothbrush. Boom, new habit.
Put your workout shoes by the door so they silently judge you.
Put your phone in another room when you sleep so TikTok can’t tuck you in.
The easier the behavior, the higher the follow-through.
3. Plan for Boredom
We think success is about staying excited. Nope.
Long-term habits succeed because people figure out what to do when the novelty wears off.
Ask yourself:
“What will I do when I don’t feel like it?”
“What’s my backup version of this habit?”
Maybe your backup workout is stretching for 5 minutes.
Maybe your backup journaling is writing two sentences.
Maybe your backup meal-prep is… yogurt. Zero shame.
Consistency survives on flexibility, not perfection.
4. Don’t Rely on Willpower — Build Environments Instead
You think you’re weak-willed? Try sitting in a room with fresh cookies. Show me a human who wins that battle consistently and I’ll show you a human who is definitely lying.
Research shows environmental cues shape behavior far more reliably than willpower.
That means:
If you want to drink water, keep a bottle on your desk.
If you want to read, keep books visible.
If you want to avoid social media, keep the apps buried like cursed treasure.
Willpower is the backup generator.
Your environment is the power grid.
5. Identity > Outcome
This one’s big.
People stick to habits when the habit aligns with their identity.
Not: “I want to run a marathon.”
But: “I’m becoming someone who takes care of my body.”
Not: “I want to write a book.”
But: “I’m becoming a writer who shows up for 10 minutes a day.”
Identity-based habits are sticky because they give the brain a story it wants to keep telling.
Why Humor Helps (No, Seriously — Humor Is Psychology’s Secret Tool)
When people get too serious about self-improvement, they accidentally create shame. And shame is a terrible motivator.
Humor, though? Humor keeps things light enough to try again.
Laughing at yourself is a psychological release valve.
It says:
“I’m human. Humans are weird. Let’s keep going.”
So if you fall off your resolution wagon, don’t spiral; just climb back in, dust off the metaphorical hay, and try again. No dramatic soundtrack needed.
Let’s Get Practical: A Super-Simple Formula You Can Steal
Here’s a resolution structure that works better than the usual “Become a flawless superhero by March” plan.
1. Choose ONE area to focus on first.
Your brain will thank you.
Pick the area that would create the most relief or joy.
2. Set a goal so small you could do it on your worst day.
If you can’t do your habit when you’re tired, cranky, or wearing your “I give up” sweatpants, it’s too big.
3. Attach it to something you already do.
Psychologists call this “habit stacking.”
After I make coffee, I stretch for 2 minutes.
After I brush my teeth, I write down one thing I’m grateful for.
After I open my laptop, I take three deep breaths before the chaos begins.
4. Design for the environment, not the fantasy.
If mornings are tough, stop pretending you’ll meditate at sunrise. Choose lunchtime.
If evenings drain you, stop planning workouts after work. Try mornings or micro-movements throughout the day.
5. Celebrate the tiny wins.
No need for confetti cannons. A simple “Nice job, future me” works.
Your brain loves rewards — even small ones — and it will repeat whatever feels good.
But First… A Challenge
Here’s where I lovingly push back.
If your resolutions are born out of self-criticism —
“I’m not enough, so I need to fix myself” —
they’re already on shaky ground.
Resolutions rooted in shame create burnout.
Resolutions rooted in care create change.
So check your motivation:
Are you trying to improve yourself…
Or are you trying to stop being disappointed in yourself?
Because those are two very different journeys.
What I Want You to Remember This Year
You don’t need to become a new person in January.
You don’t need to overhaul your personality, your body, your productivity, or your entire existence like you’re a DIY project gone rogue.
You just need tiny, human steps — repeated often — with compassion for the days that don’t go as planned.
Your worth is not measured by how many goals you accomplish.
It’s measured by how gently you treat yourself while trying.
A Final, Encouraging Note for You
As you walk into this new year, remember:
You are already whole.
You are already enough.
And the future version of you isn’t “better” — they’re just more practiced.
Let your resolutions be an act of kindness toward that future self.
Not pressure. Not punishment.
Just care.
And if all else fails, your resolution can simply be:
“I will meet myself with more grace this year.”
That one never goes out of style. 😉
Good luck in 2026 and prosper… from The Psych Depot!
___________________________________________________
Stop Waiting & Start Losing Weight Before for Just $179
Finally serious about weight loss? Join 500,000 weight loss patients & lose pounds of fat every week. MedVi provides highly effective GLP-1 treatments, personalized guidance, and everything you need to see real, consistent fat-loss results.
There are no membership fees, nothing confusing, and no insurance required. Just one simple, science-backed program that helps you get healthier each week.
Start today for only $179 and get free shipping.
Read all warnings before using GLP-ls. Side-effects may include a risk of thyroid c-cell tumors. Do not use GLP-1s if you or your family have a history of thyroid cancer. In certain situations, where clinically appropriate, a provider may prescribe compounded medication, which is prepared by a state-licensed sterile compounding pharmacy partner. Although compounded drugs are permitted to be prescribed under federal law, they are not FDA-approved and do not undergo FDA review for safety, effectiveness, or manufacturing quality.