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Hello Reader. Every year, millions of people set New Year resolutions with genuine intention. And every year, most of those resolutions fail. In this newsletter, I share my tips on how to set and achieve your goals.
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1. Why Do So Many Resolutions Fail?
Research consistently shows that roughly 80 percent of New Year resolutions are abandoned by February, despite strong initial motivation (Norcross and Vangarelli, Journal of Clinical Psychology).
This failure is a predictable outcome of how our brains processes time, reward, and effort.
One of the most important concepts in behavioral economics is temporal discounting. Temporal discounting describes our tendency to value immediate rewards more highly than future ones. The discomfort of effort today feels real and tangible, while the benefits of better health, more energy, or long-term wellbeing feel distant and abstract.
Extensive research shows that people systematically choose smaller immediate rewards over larger delayed rewards, even when the delayed reward aligns with their stated goals (Laibson, Quarterly Journal of Economics; Frederick, Loewenstein, and O’Donoghue, Journal of Economic Literature).
This is why quitting something harmful or starting something beneficial feels so difficult. The brain is not optimized for future outcomes, rather it is optimized for short term certainty and comfort.
There are ways to "trick" the brain and set yourself up for success and long-term change. I share these tips in my latest blog:
2. Evening Reset: 5 Minutes to Recharge and Recalibrate
This time of year it can be tough to sleep well. You may find yourself sleeping too much, getting tired at 2 or 3pm, or waking up multiple times throughout the night. Tonight, a few hours before bedtime, try this grounding exercise:
Breathe & Release (1 min)
Sit or lie down. Inhale 4 counts, hold 2, exhale 6. Imagine tension leaving your body and energy returning.
Reflect, Not Ruminate (2 min)
Celebrate one win today, however small. Identify one challenge as a learning opportunity, and note one new thing you tried. Novel experiences strengthen neural pathways and enhance cognitive flexibility.
Recalibrate Tomorrow (1 min)
Pick one high-leverage action for tomorrow — something that energizes and aligns you with your goals.
Gratitude & Closure (1 min)
Focus on one thing you’re grateful for. Let it anchor your mind and release the day completely.
“Small, deliberate steps compound when they are aligned with purpose and strategy.” – Julie Elaine Brown
3. Energy Begets Energy
Winter can sap energy, but even short bursts of movement restore vitality, clarity, and focus. Here are a few strategies from a program I'm working on (tentative launch date is early April!):
Exercise Snacks (2–5 min)
- 10–15 bodyweight squats, push-ups, or mini plyo jumps
- Quick bursts preserve fast-twitch muscle fibers and boost metabolism
Sprint or Plyometric Bursts (20–30 sec)
- Short sprints, jump lunges, or skipping
- Stimulates growth hormone and neuroplasticity
High-Intensity Strength Intervals (15–20 min)
- Alternating sets of compound lifts (squats, presses, deadlifts) with short rests
- Builds strength, bone density, and functional longevity
These small doses of deliberate movement create energy, clarity, and momentum.
