E139 | Why Your New Year's Resolution Will Fail (And What To Do Instead)

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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Transcript

Welcome And Why Resolutions Fail

SPEAKER_00 0:00

Any views, thoughts, and opinions expressed on the Rejuvenating Health podcast are solely those of the speakers and are intended as such. Please consult your trusted healthcare practitioner for medical advice. Let's go, girls.

SPEAKER_01 0:20

Welcome back to the Rejuvenating Health Podcast. Today's episode is very timely because it's that fun time of year when everyone is talking about their New Year's resolutions. And Lindsay and I are here to talk about the fact that we don't love them and we don't want to burst anybody's bubble. And we're not trying to start the year off on a negative note, but we do want to talk about why we don't love them and uh give you some alternative perspectives to look at instead.

SPEAKER_00 0:50

Yeah, I really don't like them. And mostly because like 80% fell by the what second week of February, or it's like some crazy statistic. But um that I mean that's a good reason to why to not love them. But I also don't love them because most resolutions are built on shame or urgency. It's just the same reason why I don't like I want to lose 20 pounds so I can fit in this wedding dress. Like that's kind of built on shame and urgency as well. And they're also built on biology that works against you, meaning that a lot of times we have unrealistic New Year's resolutions.

SPEAKER_01 1:31

Like a lot of times we have unrealistic expectations, period, especially nowadays. But it gets, I feel like it gets doubled down this time of year.

SPEAKER_00 1:39

And it sets you up to feel like a failure at the end of the day.

SPEAKER_01 1:43

Yeah. So today we're gonna break down um why we're picking on New Year's resolutions, why we don't feel like they're effective from more of a like a brain science perspective and point of view to figure out what's going on internally, um, why it doesn't mean that there's something wrong with you, even if you feel like you fail at your New Year's resolution every year, it doesn't quite go the way that you planned, and how to make yourself genuinely healthier in 2026 without having to do a New Year's resolution.

SPEAKER_00 2:12

Yeah. So if you're someone who has ever said, this is the year, and then felt defeated by February, uh, this episode is for you. It's it's probably for 99% of listeners out there, so you should probably share it, share it with everyone.

SPEAKER_01 2:28

Yeah, yeah. And I mean, I want to start with like a big reason that we don't love them. And I mean, Lindsay, why why do you say that we don't like them?

SPEAKER_00 2:40

I think a lot of times they're reactive. We're just reacting to a situation, they're very short-term. We're not thinking about long-term, realistic, life-sustaining things. And a lot of times they are rooted in something that you hate about yourself. Cause a lot of times they're weight loss or I need to lose this belly fat, and it's built on self-criticism, and it's not actually built on what your body needs. So for instance, most New Year's resolution sounds like this like I need to lose weight, I need to stop being lazy, I need to get disciplined. And none of those are physiological truths, they're all built on shame and judgment.

SPEAKER_01 3:22

Yeah, it's like a moral judgment. And also, I like I'm a you know, spring-in-the-language nerd, but it's like look at the word, right? It's like my New Year's resolution that that implies that there is a problem that I'm solving. And like, that's not the best way to go into a situation, as opposed to if I were to look at an opportunity that I want to lean into versus oh, I'm I'm calling out something that I'm unhappy about that I have to fix or I have to solve, right? And shame-based goals, those create a lot of friction. Like habits actually stick when we lower friction and we're able to raise clarity. And if we were able to like swap the idea of having to be super disciplined or super restrictive with um things that are going to be very specific as far as implementation. This is the way that we coach, right? As far as our habits, practices. Like, um, can I tie it with something? And we'll get into a little bit more of these details, but something as simple as like, you know, when I shut my laptop for the day, that's when I go for a walk, right? As opposed to, I need to, you know, my goal is to walk every day. Like, is that realistic? Can we get a little bit more specific? Can we can we tie it to something? Right.

SPEAKER_00 4:28

Yeah. And the issue too is that when we set these New Year's resolutions that are built in self-criticism, our nervous system is going to perceive them more as a threat, not an opportunity. So it's making those goals more of an opportunity, like you said, and not a threat, because we've talked about this a million times. We actually had just posted this blooper of how many times we said cortisol this year. And when your cortisol is high, you're not going to lose weight. So you're just starting yourself off as in this threatful high cortisol opportunity going into the new year.

Threat, Cortisol, And All-Or-Nothing Traps

SPEAKER_01 5:06

Yeah, it's a lot of pressure and it's it's feeling like there's a lot of requirements. Like imagine like if you were to put yourself in like this pressure cooker, right? Where it's like, okay, it has to look like this no matter what. And that's where that it's kicking off the year with that all or nothing mindset, right? And it doesn't serve us, it doesn't help us.

SPEAKER_00 5:25

Yeah, we need to not be going into the new year in like survival mode. We need to be going in it and like this is the year that I'm gonna transform myself somehow. And and with the thought that there's nothing wrong with the way you are now, right? So let's kind of talk about like the brain science behind this. And when you set a r when you set a new year's resolution, like I'm cutting carbs, sugar, alcohol, and I'm working out six days a week. If you're eating Oreos every day or bread, like if you're eating a turkey sandwich every day, you're drinking wine every weekend, and you're not working out, your brain is literally hearing, like, oh my gosh, all my resources are being removed. Like my fuel is being removed, my coping mechanism is being removed, and now I'm gonna trash my body. And that triggers the amygdala, not the prefrontal cortex.

SPEAKER_01 6:21

Yeah, and it's like when all that restriction comes in, it feels aggressive, and that's again gonna raise cortisol, right? So it's like, can you diffuse the threat? Like, what would it look like if I made this easy? Like, can I make it ridiculously small to start? And we can always like increase it from there. But if I start off out of the gate with like it has to look like this or it's a failure, then it's only gonna double down on that like perceived threat to the brain.

SPEAKER_00 6:47

Yeah, most New Year's resolutions, if you look back, are not realistic. And they're not, you're not thinking long term. You're thinking I'm gonna do this for 30 days, right? But when you're setting yourself up with that resistance, cortisol goes up, which dysregulates your blood sugar, which makes your cravings intensify, makes you get less sleep, and you're literally fighting against yourself to set, you're like setting yourself up to fail at this New Year's resolution, essentially.

SPEAKER_01 7:13

Yeah, because we like how do we answer resistance a lot of the times, right? Like we're gonna push back, like there's gonna be that inner rabble that's like, well, I either I'm gonna have FOMO or I'm gonna like act against it because I feel like there's too much restriction and I'm gonna have to act out at some point, right? Like that's what we see when we try to contain energy in anything. You like we see this in children all the time, right? If I were to try to keep a child doing exactly what I want for, you know, any sustained period of time, at some point, they're gonna lose their shit, right? That's what's happening internally. Our brain is like, no, we can't, this is not realistic. We can't do this.

SPEAKER_00 7:47

Yeah, and then I mean another biology aspect of it is resolutions rely on future dopamine. They rely on I'll feel good when I lose the weight, I'll be happy when I'm consistent. But in order for you to continue to stay on track and do something continuously, your brain needs dopamine immediately to reward and reinforce reinforce that behavior that you're doing.

Restriction, Dopamine, And Habit Rewards

SPEAKER_01 8:15

Yeah, because if you are delaying it, right, then your brain is just gonna lean back into the what is certain for you, right? Because you're putting it in a state of uncertainty. It's gonna lean back into what already gives it dopamine, what it knows is familiar and already provides dopamine. So that's like the scrolling, the sugar, the alcohol, like skipping my workout for like, you know, the couch, right? It's going to lean into what do I already know I can seek comfort from because I've been restricted from this dopamine for such a period of time.

unknown 8:41

Yeah.

SPEAKER_00 8:42

I mean, that and that's why you fail after two to three weeks, because you're trying to look for dopamine that's gonna happen three months from now, and then you're just going back to drinking alcohol, which gives you dopamine right the second.

SPEAKER_01 8:53

Right. So instead, like, can you can you tie the immediate like reward, right? This is where we talk about celebrating the wins. Can I tie the immediate reward to make the habit that I'm trying to implement more satisfying, right? That's why we use things like habit tracker. So it's like, oh, I start to get excited about this streak that I'm creating, or something like temptation bundling, right? So it's like if I were to pair something that maybe I don't necessarily enjoy doing or looking forward to doing with something that I do really love, like listening to my favorite podcast or getting another chapter into my audiobook or something like that, right? And then we have to recognize that evidence. I have to create a new dopamine reception that I'm creating awareness around, right? That says, oh, this is the good thing that happens when I do XYZ. I just talked to a client about this recently where it's like, yeah, if I'm looking at the upcoming workout and I keep putting it off because I'm only thinking about how terrible it's gonna feel or how it's not gonna feel the same way as it used to because I've been out of the gym for so long. Yeah, that if that's the focus, I'm I'm gonna resist that like crazy. Versus if I can look at it as, yeah, I'm not saying that none of that's true. It is gonna feel hard at first and it's gonna feel better every time I do it. And I'm proud of me for showing up, and I still did the thing. And I only had to do it for five minutes today, and I can do it for 10 minutes tomorrow, right? It's can I start to be intentional about practicing collecting the positive evidence that's gonna work for me instead of the negative evidence that's gonna work against me.

SPEAKER_00 10:28

Yeah, yeah. And then another reason why most resolutions don't work is because they um don't align with your identity. There's an identity misalignment, right? So most resolutions require you to act out of your identity, right? So if you don't see yourself as someone who eats breakfast, as someone who strength trains, as someone who prioritizes sleep, then your brain sees this behavior as foreign and you're not aligning, right? So like what why is working out easy for me and going to sleep easy and eating healthy easy? Like those are tied to my identity. And so it's just what I do and it's who I am. And you have to tie yourself to that, yeah.

Identity Alignment Beats Outcome Goals

SPEAKER_01 11:19

Because if not, then it you're just playing a role, right? It's like being an actor in a play, and that may not feel genuine. If I'm wearing a mask in order to do the thing that I have to do, how long before that starts to slip? How long before that starts to come out, right? So it's can I start to can I get very clear? And this is like I uh do this a lot with clients where we do identity embodiment work, where can I get very clear on what the identity looks like? Because we are very good about saying, I want to look like such and such, right? But I'm not very clear on what the action steps are actually required in order to get that thing that I like the way it looks. So if I want my body to look a certain way and I want to identify as, okay, I want to be a fit woman, let's say is the identity that I'm seeking. Okay, but what does a fit woman do? Not what does she look like? So then can I get really clear on the actions, meaning, can I be a woman who prioritizes protein and sleep? Can I be a woman who prioritizes strength training four days a week? Can I be a woman who prioritizes drinking this much water every day, getting this many, this much passive movement in, right? It's really important to think about what are the habits that I'm trying to identify with and the action steps, not just the end result that I'm trying to wrap up in the identity. That's huge.

SPEAKER_00 12:42

I think that's where people struggle a lot. Like a lot of people. For sure.

SPEAKER_01 12:46

Because that's not what's sold to us. Yeah. Right? We're like, oh, look at this thing that you could have in eight short weeks of doing this thing. It's like, no, it you have to do the thing to get the thing, you know? But we don't wanna, we don't wanna um the work is not very marketable, but it is what is required.

unknown 13:05

Yeah.

SPEAKER_01 13:05

And so can we get really honest with ourselves about that?

SPEAKER_00 13:08

And are you really willing to change your identity, right? Are you willing to maybe not be the person that drinks alcohol in the life of the party?

SPEAKER_01 13:16

Because if you're not willing to shift away from that identity, then you're setting yourself up for and that's okay, but you have to, you won't know until you get clear on what the actions are that are tied to the identity that you want, right? If it's very easy to say, I want this thing and not look at all the things that are required to get there. But if I can get very clear and fully understand what is required of me to get there, can I identify with those things? And if I can't, that's okay, but I may need to adjust the goal. Yep, exactly.

SPEAKER_00 13:46

So then shifting completely away from that, another reason why New Year's resolutions don't work great is because they don't align with the calendar very well.

SPEAKER_01 13:56

Yeah. January is probably the worst time for humans to decide that we're gonna do this big thing and change up all the all of the aspects of our environment for ourselves or like self-improvement. It's literally like the darkest in in most areas, in the places that most of our clients are living, right? It's like it's the darkest, coldest time of year.

SPEAKER_00 14:17

And it's like seasonal depression is for real.

SPEAKER_01 14:20

Yeah. And we're just coming off of the holidays of it being like this back-to-back relay race of events and sugar and alcohol, all these things, right? And it it is just not ideal. I I am a fan of April being like the seasonal new year being a time where it's like, okay, let's shift.

SPEAKER_00 14:41

I mean, don't put it off until April. No, I'm not saying put it off.

SPEAKER_01 14:44

This should be this should be year-long anyway. I'm just saying, like, there's a lot of pressure put on January and it's really not conducive.

SPEAKER_00 14:52

No, I mean, you have low vitamin D because you're not getting any sunlight. Your circadian rhythm is jacked up because the sun goes down at 4 p.m. Cortisol, I feel like January through March is the little busiest time of the year for me. I don't really have post-holiday sugar chaos, but a lot of people do. And then you're like, okay, now's the time to restrict all my food and add this crazy intensity to an already intense life.

Why January Is Biologically Bad Timing

SPEAKER_01 15:20

Yeah. Yeah. So, like knowing that, right? Because again, we can have this ideal scenario that we think is gonna happen, or we can have some radical acceptance around the fact that we can we can see that this is uh not an ideal time of year to do this. And there's gonna be some aggressive resistance there. And can I, keeping that in mind, remove some of the friction or be really honest with myself about what can what do I need to do to amplify my chances of achieving the action steps that I need to take, right? So maybe that's I need to create a space where I can do some indoor movement if it's not realistic for me to get evening walks and outside. It doesn't mean that shit just gets canceled, right? Can I create an environment that's more conducive to that? Can I get a walking pad or can I move, you know, a stationary bike into the living room? So that way I'm doing that instead of being on the couch in the evening while my family watches TV, right? Can I have a wind-down cue that helps to make sure that my sleep routine is staying on the same schedule, right? Like things like that where, okay, it's not going to be the same all the time. We talk about seasons for progress continuously. And can I recognize this is a season where there's a lot of pressure, there's not a lot of things going in my favor. And so, how do I work around that? How do I make it work for me? What do I need to put in place for that?

SPEAKER_00 16:41

Yeah, uh it the same is kind of true for the season of perimenopause and why maybe New Year's resolutions really don't work for 30 to 40-year-old women because you're already under a lot of stress. Like we were just talking about life stress, but now you add in like some hormonal stress and some hormonal shifts and insulin resistance and thyroid issues and low progesterone. And then we want to pile on this like, I'm gonna wake up at 4 a.m. and do some fasted training, and I'm gonna suddenly run 10 miles a week and I'm gonna eat 1200 calories, and I'm gonna do this all, and I'm gonna lose 20 pounds in eight weeks. And yo, we wonder why weight loss doesn't work and we're feeling like we got ran over by a truck.

SPEAKER_01 17:28

Yeah. And again, the same thing, right? Like you have to match your habits to your capacity. I talk about this all the time about matching, aligning your expectations with your current capacity at the time. Now, capacity fluctuates, but until you're feeling better, you can't expect yourself to do more. So if you were to just do a check-in with yourself, right? Like, what has my sleep been like? What is my stress level right now? How much support do I have? How much support am I asking for? Because we are very good about wishing that somebody would help us with something, but never making it very clear that we ever need help because that means something about us if we do, right? So it's like instead of shrinking the habit, can I just be mindful of what my capacity is and just match it to a line?

SPEAKER_00 18:12

Yeah, exactly. Well, what do you do instead? We just told you about how awful New Year's resolutions were. So what do we what do we do now, like?

Match Habits To Capacity And Season

SPEAKER_01 18:23

So this is where we get practical, right? So again, if not resolutions, if we're not resolving a problem, then what? Right? We have to have systems in place. That's what's actually gonna move the dial. So it's like any anytime, um, anytime you can operationalize a system, and this is where we do things like habit stacking, right? So it's if I already have a ritual in place, everybody gets up at some point from their sleep. Everybody hopefully is brushing their teeth in the morning. Every like there are common things that you're already doing every day on a regular basis. Can I stack things with those things so that way it's not an out of sight, out of mind situation, right? So it's like when I wake up, I drink X amount of water or I make sure I have protein before I have my morning coffee because I'm not missing my morning coffee. So can I make sure I'm not missing my protein either? Can I pair a walk with my lunch, right? To make sure that that's stacked. Can I? I love things that are in a transition time, right? We're uh really good about being what it's the law of inertia, right? Like what's in motion stays in motion. But as soon as I hit the couch, right, I'm like, battery is drained. So can I use the transition or the momentum in my favor? So as I come home from work, if I know that that's my only opportunity realistically to get some movement in, instead of going and changing and starting on something new or relaxing, right? Then it's like, okay, just put your gym clothes on and do a quick workout. You're already in motion, right? And then it's done. And then you can relax and actually enjoy it instead of feeling any guilt attached to it. Right. So stacking those habits is something that's really, really helpful with that.

SPEAKER_00 20:07

Yeah, I would also say like don't make your goal about not necessarily outcomes, but about systems. Right. Um so instead of making your resolution to lose 30 pounds, maybe your resolution is to build blood sugar stability throughout the day. Because if you're eating meals that make your blood sugar stable, in return you're going to eat less carbohydrates, you're going to feel fuller longer, and you're going to have weight loss because of that. And make it make health your goal instead of a weight loss goal. What is my motto? A healthy body on the inside is healthy on the outside. And that means you have healthy habits, a healthy mindset and have the laboratory markers, right? So make your body being healthy and safe your first goal. And so maybe you ask yourself like what would make my body feel safer this year? So some examples are eating within 90 minutes of waking up you need protein first thing in the morning doing strength training two times a week doing a consistent sleep and wake time doing protein at every meal. And none of these require perfection when you say 30 grams of protein at every meal it's not saying I'm going to eat this perfect clean meal three times a day. Like maybe you have 30 grams of protein in a bagel. I don't know. You know what I mean?

SPEAKER_01 21:32

Yeah. Like the human body is always seeking out homeostasis. It loves consistency. All right. And we push against that a lot. But especially for women we need to have safety in our nervous system in our body in order to achieve any type of change that you want. So like that's the foundation really and consistency and certainty is what allows us to experience that safety. And so if I can get if I can get really clear on what my habits need to be and get dialed in on building consistency before I try to build intensity right we talk about that a good amount consistency before intensity then at that point I can create a baseline of safety that I can work from and then I can apply more stress on the system. But if I'm trying to apply stress on a system that's not safe that's just asking for chaos.

Practical Alternatives: Systems And Stacking

SPEAKER_00 22:19

Yeah and with that like one thing that you can do is start with addition instead of subtraction. I know that that sounds crazy but your brain your brain identifies differently with adding something than taking something away your brain loves addition it it doesn't necessarily love removing things because it then it feels like restriction and denial right yeah yeah it has to be attractive. Yeah. So I'm going to add in protein before I just take away all my carbs I'm going to make sure I'm getting enough sleep before I'm waking up at 4 a.m and doing workouts. I'm going to make sure I'm drinking plenty of water before I'm adding 16 supplements to my plan, right?

SPEAKER_01 23:03

Yeah. And like I mentioned before it's like later yeah making things enjoyable too right like not everything is going to be super fun at first, but it can be the more that you get closer to that identity that you're seeking out. But in the meantime, can I bring in some joy into things? And a lot of times when we're doing something that we deem is hard because we've decided that it's hard, we're not open to bringing joy into it. Meaning, okay, like can I create a playlist of all my favorite songs that I really love and use that as my workout playlist? Or can I pair uh something that I'm doing with my favorite show that I like to listen to the Rejuvenating Health podcast, for example. Can I right like can I when I'm meal prepping like put on some fun music and make myself a little mock tail and like have a ritual out of it or like incorporate like a play um scenario with my kids while I'm doing it. Right. Like what can I what can I include again addition to make this more enjoyable and more fun and so that I'm focusing on the positivity those wins as opposed to oh like this isn't this isn't great and I don't want to do it.

SPEAKER_00 24:10

Yeah and we've mentioned habit stacking a lot on here but and I know that that doesn't work for some people. So if you're someone that's like habit stacking doesn't work for me I have ADD like that does not work then another thing you can do is think in sprints and think in quarters right like quit thinking of like oh over this year I'm going to lose 52 pounds. Like health can be seasonal. So quarter one maybe you're going to eat protein 30 grams of protein at every meal and get eight hours of sleep. Quarter two maybe you're going to hit the gym strength training three times a week right quit and and do sprints right you can even do sprints throughout the week like you can make it a game and make it challenging and that's one thing that we're really implementing inside rejuvenating health this year too is doing challenges monthly to get instead of habit stacking. So a step challenge a sleep challenge a blood sugar challenge a veggie challenge like there are ways to make this fun and not this like daunting overwhelming thing.

Health First: Safety, Consistency, Addition

SPEAKER_01 25:15

It also goes back to pairing it with your capacity right like there's a reason why businesses do it this way too they're not like yes they have yearly goals but it's broken down and then they're measured on a much smaller basis seasonally whether that's quarters whether that's a number of weeks whether that's whatever cycle that they're looking at right and for women we have to do the same thing. We have to start to break it down and say okay what would be realistic what would be a win what would be attractive if I were to do it this week right or what could I do if I were looking to achieve XYZ by the end of this month or how consistent could I get this habit if I did it three days a week and then try that out for this month? Is that realistic? Maybe not I can adjust it the next month. But if I tell myself I have to do this every day for the entire year, then as soon as I don't do it, I'm going to get discouraged.

SPEAKER_00 26:02

Yeah, because so that brings us to the next thing like you have to track your capacity not just your habits right and this is where working with a coach is really helpful right because you need to be asking yourself weekly like how stressed am I? How well did I sleep? How supported do I feel because your behaviors are going to follow the capacity that you have right now. If you don't have the capacity to do five workouts in the week you're not going to do five workouts in the week. And it's going to your capacity changes day to day week to week right this is why I don't love calorie tracking because just like your capacity changes your calorie needs change right so you have to do check-ins with yourself.

SPEAKER_01 26:43

Yeah and you have to protect those streaks too right it's like it's it's both and so if you have a situation where you are on a good streak with consistency, it doesn't mean if there's a uh an upcoming season or let's say the next month, the next week there's something going on which dips your capacity that doesn't mean that if you don't keep up the same level of frequency that your consistency goes down. It just means okay I have to be realistic about what is uh what does my habit need to look like for this period of time based on that capacity. And then I'm still keeping consistent within what the desired outcome is right. So if for example there's a time of year, there's one month where I'm able to get four workouts in a week and the next month I'm like, you know, I have a lot of extracurricular commitments. My schedule's kind of crazy works I have this going on at work. I have stuff going with my family whatever it is my parents need me more at that time I may decide okay for this month I'm going to go down to three days a week that doesn't mean that my consistency is going downhill it means I'm matching with my reality at the time and that means my consistency is stable.

SPEAKER_00 27:55

Right. So if you're someone listening to this and here's your takeaway okay health in 2026 looks like fewer of these all or nothing cycles it looks like just being consistent with the basics it looks like less shame and more safety and don't go into it with a New Year's resolution.

Sprints, Quarters, And Tracking Capacity

SPEAKER_01 28:20

You need like you need a container a plan and support yeah yeah and I'll also say like when you're looking at putting habits together um I love James Clear Atomic Habits and one of the things that he talks about a lot is um like incorporating four things into your habits right like make them obvious so that there's like a cue that gets your attention whether that's and that's a lot about curating your environment putting your clothes out the night before putting your um like your water bottle out on the counter put like whatever supplements you need to take right so it's like it's visible and it's in your environment so that there's a cue to do it. Make it attractive right so we talked about that a lot like incorporating things that make it enjoyable make it easy right that means can I remove as much resistance as possible because there's already resistance incorporated in adding this thing to my schedule. So can I do it at for he uses the two minute rule right because you can do anything for two minutes. What would it look like if it were easy today because that's way better than nothing. And then make sure that it's satisfying like I talked about make sure that you're collecting that positive evidence that's going to work in your favor.

SPEAKER_00 29:26

Yeah and if you're not going into this at all or nothing then you don't need to start over again right like it is okay to give yourself permission to start over but don't go in all or nothing and then you won't have to start over. I mean I that's the biggest problem I see with people is they're all or nothing. So they're consistently starting these New Year's resolutions over and over again. Just progress is progress forward is forward right if you just tick away a little bit out of time a year from now you're going to be in a whole heck of a lot better place than you are now.

SPEAKER_01 29:57

Yeah and think about all the anticipation that builds around anything that we want to quote unquote start, right? Anytime I'm telling myself that I'm starting something brand new, there's going to be a little bit of fear and anxiety around it because it's telling I'm telling my brain that I'm pushing myself outside of my comfort zone versus if I just tell myself that I'm not going to stop, that's very different.

unknown 30:21

Right?

SPEAKER_01 30:21

So don't start over ladies just don't stop. Yeah.

SPEAKER_00 30:25

So if this resonated with you please share it with someone who's already feeling pressure or has already made a New Year's resolution because I guarantee a lot of you women have already made a resolution and just go scratch that off of your paper right now. And if you need help building a system that actually works for your biology then that is what we do here at Rejuvenating Health.

SPEAKER_01 30:46

Yes so no resolutions no shame just sustainable change is what we're looking for.

SPEAKER_00 30:51

So 2026 all right ladies leave us a five star review share away and we'll catch you next week