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If you've noticed your New Year's Resolutions keep failing you, it's not because you’re weak. Your brain is wired to reject threat, restriction, and delayed rewards, so it's inevitable when you set yourself up for failure. Today, on this holiday edition, we unpack the science behind why all-or-nothing January makeovers spike cortisol, wreck sleep, and send you running back to quick dopamine hits like sugar, scrolling, and the couch. Then we map a better path: identity-first change, systems that fit your life, and tiny wins that make your brain want to repeat the behavior.

We get real about timing, too. January is dark, cold, and stressful; a terrible landscape for sweeping change, especially if you’re navigating perimenopause, low vitamin D, or high work and family demands. Instead of forcing a grind, we show you how to match habits to capacity, adjust frequency without losing consistency, and protect your streaks through seasons. You’ll learn how to make habits obvious, attractive, easy, and satisfying: set cues in your environment, bundle workouts with podcasts, shrink the first step to two minutes, and track wins to feed immediate dopamine.

Our toolkit replaces resolutions with systems that stick:

• The science of habit stacking
• Why Addition before subtraction makes it feel easier
• How to shift from outcome goals to behaviour goals 
• How to think in sprints and quarters to keep change engaging and doable

If you’re ready to stop starting over, this is your blueprint. Share it with a friend who’s feeling the pressure, subscribe for more science-backed coaching, and leave a quick review to help others find the show. 

What tiny habit will you add today?

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