Executive Summary
- Why Resolutions Fail: By mid-February, 82% of resolutions fail. The main culprits? Goals that are too ambitious, vague, or unsupported by sustainable systems. Unrealistic expectations and a lack of accountability often leave people feeling overwhelmed and unmotivated.
- Small Changes, Big Wins: Breaking large goals into specific, actionable steps—and reducing barriers along the way—creates momentum and consistency. Research shows that this method can boost success rates by 43%, making meaningful progress more attainable.
- The Science of Morning Routines: Mornings provide a natural opportunity for focus and productivity. Simple habits like staying hydrated, practicing mindfulness, and minimizing early distractions help set the tone for success. Leveraging this time effectively primes the brain for long-term motivation and achieving goals.
By Valentine’s Day, 82% of resolutions fail. We all start January with big dreams and plans. But by February? Most resolutions are forgotten—not because we’re lazy, but because we lack a system. Here’s a 9-step guide to make 2025 the year you stick with it:
- Start with One Clear Goal. Trying to change too much at once leads to burnout. Instead of “I want to get fit,” say, “I’ll walk 10 minutes daily.” People who set small, specific goals are 43% more likely to succeed.
- Break Big Goals Into Tiny Actions. Big goals can feel overwhelming—small wins build momentum. If running a marathon feels daunting, start with 5 minutes of walking. Remember, 35% of failed resolutions are due to unrealistic expectations.
- Reduce Friction. Make action easy. Put your gym clothes where you can see them. Tie new habits to existing ones. For example: After brushing your teeth, put on your running shoes.
- Tie Habits Together. Build routines around things you already do. For instance, combine your morning coffee with journaling to create a moment of reflection.
- Stay Consistent. Missing one day won’t ruin your goal—but missing two can start a bad pattern. Follow the “Never miss twice” rule. If you slip, refocus the next day.
- Build Accountability. Share your goal with someone you trust—or join a group. When someone checks in, it’s harder to quit. Did you know 23% of people fail simply because they forgot their resolutions? Accountability helps keep them top of mind.
- Celebrate Small Wins. Each small step forward is proof you’re making progress. Reward yourself along the way—it keeps motivation alive. For example, treat yourself after completing a milestone.
- Reflect Weekly. Take 5 minutes every week to ask: What worked? What didn’t? What can I do differently next week? Reflection leads to clarity and sustainable improvement.
- Create a System. Resolutions fail when treated as dreams. Systems make them actionable. Focus on habits, consistency, and small steps that lead to big change.
Let’s make it happen—together. Remember: As you set these resolutions, don’t let them weigh you down.
Feeling the weight of big goals this year?
The start of a new year always feels like a fresh slate, full of possibilities. But it also brings pressure—big goals, high expectations, and that nagging voice saying, “This year has to be different.”
And let’s be honest: that pressure doesn’t just stay in your head. It creeps into your body, disrupts your sleep, and affects your relationships. Studies even show that stress peaks around New Year’s as we try to tackle ambitious goals without a clear plan.
But here’s the truth:
Balance isn’t about making huge, life-changing leaps. It’s about small, intentional steps that make everything feel just a little lighter.
For example, simply naming your emotions—saying, “I feel overwhelmed”—can shrink those feelings. It’s like turning down the volume on mental chaos.
Or this: focusing on one task at a time instead of juggling five can make you 40% more productive. Multitasking might feel like progress, but it actually spikes stress and leaves you drained.
And when it all feels like too much, step back and see the bigger picture. You don’t need to run a marathon on Day 1. Progress takes time, and it’s okay to move at your own pace.
Here’s a trick I love: picture yourself as the person who’s already achieved what you’re working toward. How does that version of you feel? Act? Handle challenges? It’s a simple mental shift, but it’s powerful—because your brain starts looking for ways to make it real.
So, as we step into 2025, let’s focus on what really matters: staying present, taking small steps, and showing up for ourselves. The beauty of it? Those little moments of clarity and calm? They add up to something big—and it all starts with your mornings.
Feel like mornings are a drag? Here’s how to change that.
Your morning isn’t just another part of your day—it’s your cognitive launchpad. Around 77% of people naturally experience a release of eustress cortisol, the “alertness hormone,” shortly after waking. This surge primes your brain for focus and decision-making. Combine that with dopamine boosts from goal-oriented tasks, and you create a powerful cycle of motivation and success.
The science gets even better: the prefrontal cortex—responsible for planning and execution—is most active in the morning. This is your prime time to set priorities or tackle your hardest tasks first.
Even small actions, like making your bed or walking for five minutes, activate neuroplasticity, training your brain to associate mornings with positive habits and progress.
Hydration? It’s non-negotiable. Drinking water first thing combats dehydration, which can cloud cognitive function. And exposure to natural light in the morning stimulates serotonin production, helping to regulate your mood and reset your internal clock.
Adding a mindful practice, like journaling or deep breathing, can further enhance your mornings. These practices activate your parasympathetic nervous system, reducing stress and improving mental clarity.
One thing to avoid? Reaching for your phone. Early-morning scrolling artificially spikes dopamine, leading to a crash shortly after and draining your motivation before the day even begins.
The same goes for sugary foods. Instead, anchor your circadian rhythm by waking up at the same time every day and starting with intellectually or physically stimulating tasks. This consistency helps your body thrive.
Struggling to find energy? Start small. Stretch, hydrate, and focus on just three key priorities. Momentum builds with every little action, making success not just possible but inevitable.
Mornings aren’t just routines—they’re biological opportunities. Take control of yours and experience the difference it makes.
Starting a new year always comes with a mix of both excitement and uncertainty: we feel the need to refocus our priorities and the horizons ahead of us. In my new book “Nie wieder sinnlos”, I bring together latest neuroscientific research with psychology and philosophy to offer 42 practical tools for navigating life’s complexities, told through personal stories and scientific theories alike.
Whether you’re feeling overwhelmed, unproductive, emotionally unwell, or are simply looking for ways to live with more focus and purpose, this book offers a thoughtful guide to finding clarity and building resilience in a world that’s constantly changing — and so do we. Available February 2025 in German, March 2025 in English.
