Habits Over Hype 1: The January Factor

If you’re coming here from my recent “How to Lose Weight for the New Year” series, this post is for you.

Weight loss goals are often the first resolutions to wobble — not because we don’t care, but because real life has a way of crowding out good intentions.

Before you decide you’ve “fallen off track,” I want to zoom out for a moment.

This article started as something I wrote 20 years ago. What surprised me wasn’t how wrong it was — but how much we’ve learned since about why change is hard, and how much gentler (and more effective) today’s approach can be.

Let’s talk about that.

Why New Year’s Resolutions Still Struggle — and What We Know Now

It’s only a few days into the New Year, and already those well-meaning resolutions are starting to wobble.

You started strong.

Maybe really strong.

But now life has reasserted itself — work, stress, routines, fatigue — and the goals that felt exciting on January 1st suddenly feel… heavy.

If that sounds familiar, here’s the good news: it’s not a personal failure. And it never really was.

The Same Old Pattern (With a Better Explanation)

Years ago, I wrote that New Year’s resolutions usually fail for one of two reasons:

We never really get started, or:

We burn out fast

That observation still holds up.

What’s changed is how we understand why this happens.

walking around in the neighborhood

Psychologists now describe something called the “fresh start effect.” A new year gives us a temporary motivational boost. 

We feel hopeful. 

Energized. 

Ready to reset.

But motivation fades. And when it does, people often assume something is wrong with them.

Research now tells us something different:

Most resolutions fail because they’re too big, too vague, and not built into daily life.

Motivation Isn’t Broken — It’s Just Temporary

There’s an old quote that still gets a lot right:

“Motivation is what gets us started. Habit is what keeps us going.”

What modern science adds is this:

Habits don’t stick because we want them to. 

They stick because our environment, routines, and cues support them.

healthy eating

That’s why:

“I’ll lose weight this year” usually collapses

“I’ll walk for 10 minutes after breakfast” has a fighting chance

It’s not about trying harder.

It’s about designing habits that don’t require heroics.

A Simple Framework That Still Works

The original article introduced a basic coaching idea called

ABC:

A = Action

Change doesn’t happen through thinking or planning alone. It happens when something — anything — gets done.

B = Bite-Size

This turns out to be one of the most important pieces. Smaller habits reduce overwhelm and resistance.

Research consistently shows that tiny, repeatable actions stick far better than dramatic overhauls.

C = Consistency

Consistency doesn’t mean perfection. It means returning often enough that the habit becomes familiar — even boring.

Miss a day? That’s information, not failure.

Have you ever made an about face on a decision you've made? Let's talk about it in the comments!

"Your Health Is Your Wealth!!"