Every January, millions of people set big goals with the best intentions… and by February, most of those goals are gone. But this isn’t because people are lazy, it’s because New Year’s resolutions work against how your brain and body create habits. Here’s why:

1. They Create an “All-or-Nothing” Mindset

Resolutions are usually rigid: “I’ll work out every day.” “I’ll never eat sugar again.”
The moment you slip once, your brain labels it as failure. This triggers guilt, which triggers avoidance, which triggers negative feelings, which eventually triggers quitting. Healthy habits don’t survive in extremes.

2. They Rely on Motivation, Not Systems

Motivation is highest in January… and lowest by week three.
Real change comes from systems, small, consistent routines, not massive motivation spikes that quickly fade.

3. They Activate Your Stress Response

When you make a giant goal (“lose 30 lbs,” “run a marathon”), your brain can perceive it as a threat or overwhelming challenge. This can increase cortisol, which ironically makes change harder:

Cortisol (a stress hormone) can cause:

worsened sleep
increased cravings
decreased willpower / procrastination
negative mood / feelings

4. They Trigger the “Fresh Start” Illusion

The New Year tricks your brain into thinking that change only happens at big milestones. This creates a cycle:
Put off change → pressure builds → fail → wait for the next fresh start (it’s too late for me, I’ll try again next year). It delays growth instead of promoting it.

5. They Often Aren’t Rooted in Identity

Resolutions say: “I will do X.”
But behaviour sticks when it comes from identity:

“I am the type of person who takes care of my body.”

“I am a person who can speak 3 languages”

Resolutions focus on tasks; habits grow from identity.

6. They Don’t Account for Real Life

January is:

dark
cold
post-holiday burnout
financially stressful for many

It’s actually the worst time of year to overhaul your entire lifestyle. (I actually think September should be the “new year” for goals etc)

7. They Ignore the Body’s Natural Adaptation Cycle

Big, sudden changes (dramatic diets, intense workouts, intense learning programs) shock the body. Without gradual adaptation, the body pushes back, hunger rises, energy drops, and injuries or burnout follow.

So What Should You Do Instead?

✔ Start Small (the 2-minute rule)

Begin so small it’s impossible to fail.

I will get up 5 minutes earlier and move for 4 of those 5 minutes
I will drink an extra glass of water a day
I will add 5g of protein to whatever I eat each day
I will find an online program to learn Dutch

✔ Focus on Identity, Not Outcomes

“I’m someone who moves my body.”
“I’m someone who prioritizes sleep.”
“I’m somebody who uses food as fuel'“

✔ Make change anytime — not just January 1

Your nervous system doesn’t care about dates. January 1 is an arbitrary date that somebody chose to sell you gym memberships, diet plans/food etc. You can and should start anytime.

✔ Use habit stacking

Tie a new behavior to something you already do:

After I brush my teeth I’lll stretch for 2 minutes
When supper is in the oven, I will do 20 squats
While my kid is playing hockey, I will walk the track or pace the isles

✔ Connect with the right people

Find people who seem to have your goal dialled in and ask them what works for them. Connect with impartial professionals (not selling you anything) for guidance and advice.

While it’s a good thing to have new goals, waiting for January 1st just doesn’t make sense, and for many, sets them up for failure.

When the best time to make healthy life changes? Yesterday.

When is the second best time to make healthy life changes? Today!

Not sure where to start? Book with Dr. Jen and she will get you on your way! Click HERE