80% of New Year's resolutions fail by February. 

The problem isn't a lack of willpower - it's understanding how your brain & body are wired for change.

Most resolutions fail because they don't align with how our brains work.

Vague Goals confuse your brain.

Unrealistic expectations lead to overwhelm.

All-or-nothing thinking sets you up for failure.

To succeed, you need to work with your biology, not against it.

Your brain loves efficiency - which means it resists change.

Habits are wired into the basal ganglia, the brain's autopilot system.

When you try to change too much at once, the prefrontal cortex (the decision-making part of your brain) gets overwhelmed.

Without quick wins or reinforcement, your brain defaults to old patterns.

The solution is to leverage neuroplasticity - your brain's ability to rewire itself.

Set SMART Goals:

Goals need to be brain-friendly.

Instead of vague resolutions, use the SMART framework:

Specific: Be clear about what you want to achieve.

Measurable: Quantify progress (eg steps, workouts, meals prepped).

Achievable: Start with small, manageable changes.

Relevant: Align with your deeper "Why".

Time-bound: Add a deadline to create urgency.

Example: Instead of "I'll get healthy", say "I'll walk for 20 minutes, 3 times a week by February".

Focus on systems:

Goals are the destination; systems are the path. Your body & mind thrive on routine.

Goal: Lose 5kgs.

System: Plan 5 balanced meals weekly, schedule workouts, & track progress daily.

Focus on creating habits that feel effortless over time - like meal prepping or morning meditation.

Reward the brain:

Your brain runs on dopamine, the "feel good" neurotransmitter.

Set small, achievable milestones to trigger dopamine release.

Celebrate every win - like hitting your first week of consistent workouts.

Avoid punishing slip-ups. Instead, refocus on what's next.

This keeps your brain engaged & motivated for the long haul.

Build accountability:

You're more likely to succeed when someone's watching.

Share your goals with a friend, health coach or join a supportive community.

Use tools like habit trackers or apps to visually monitor your progress. 

Check in weekly to reflect on wins & adjust for challenges.

When others are involved, you strengthen the neural pathways that reinforce positive change.

Understand your "Why".

Research shows that connecting your goals to a deeper purpose improves success.

Do you want to feel energised to play with your kids?

Avoid chronic disease?

Show up as your best self for work & relationships?

Your "Why" anchors you when your motivations fades.

Be in the 20% that Succeed!

This year, set goals that stick by working with your brain & biology.

Start small.

Celebrate progress.

Focus on systems over perfection.

Dr Mark Hyman