Why Big Overhauls Fail (and 5 Small Shifts To Create Lasting Habit Change)
The Pitfalls of Big Overhauls When Changing Habits
Does this sound familiar?
As the New Year approaches, it’s easy to get caught up in the idea of a "total life reset." You start dreaming of fresh routines, bold goals, and massive habit changes. It feels exciting. Empowering, even.
Until it doesn’t….
Because here’s the truth:
Most big overhauls fail by mid-February.
So, if you’ve ever set a big New Year’s goal only to fall off track a few weeks later, you’re not alone. Research shows that 80% of New Year’s resolutions fail.
But it’s not because you’re lazy or undisciplined. It’s because big overhauls rely on perfection, willpower, and endless decision-making. And when life gets busy (and it always does), even the best plans fall apart.
I’ve been there myself — trudging through disappointment by mid-January, wondering what went wrong. But then I discovered something game-changing:
You don’t need a big overhaul to see big results.
In fact, small, consistent shifts work better. They’re less overwhelming, simpler to maintain, and easier to tweak. They fit into your daily life without requiring perfection — and that’s what makes them stick.
No big "life reset" required.
And if you start these small shifts before January 1, you’ll enter 2025 with momentum already on your side (while everyone else is "starting fresh").
A closer look at WHY small shifts win over big habit changes:
1️⃣ Your Brain is Not Wired for Big Habit Changes (And Ways to Outsmart It)
If you’ve ever felt like you’re battling your own brain when you’re trying to change a habit — you’re not wrong.
Your brain is literally not wired to support big, sudden change. Here is why:
Your brain has 2 decision-makers at play:
🧠 Your Logical Brain (The Goal-Setter) loves fresh starts and big goals and says: “Yes! Let’s change everything!”
🧠 Your Habit Brain (The Protector) craves safety, routine, and familiarity, and replies: “Nope. Too risky, too much. Let’s stay comfy with old habits.”
This internal tug-of-war is why big overhauls feel hard.
It’s not that you’re lacking discipline — your Habit Brain (the stronger of the two) is simply doing its job.
When you set a big goal (like "work out 6 days a week"), your Habit Brain sees it as a threat and triggers:
Resistance (ugh, I don't wanna)
Avoidance (I’ll start Monday)
Self-Sabotage (oops, forgot again)
How to Outsmart It
Here’s the good news: Small shifts fly under the radar of your brain’s “threat detector.” They don’t feel risky, and they actually trigger the brain's reward system (dopamine), making change feel good, not hard. Micro-wins encourage the brain to seek more of that feel-good experience, building momentum instead of resistance.
Example:
Instead of “I’ll work out 6 days a week,” try “I’ll do 10 squats while I brush my teeth.”
It’s so small that your brain doesn’t resist it. In fact, your brain likes it because it’s easy, familiar, and rewarding.
“So if my brain is wired this way, I just need to push myself a little harder and lean into willpower, right?"
"Noup!
2️⃣ Willpower Doesn’t Work (and You Don’t Need It)
Big changes feel exciting at first — it’s January 1st, your birthday, or another “fresh start” moment, and you’re ready to go all in.
And while motivation is high and willpower feels strong at first, it drains fast. Why?
Willpower is your brain’s decision-making battery, and it easily runs out of power.
Big overhauls force you to make dozens of decisions every day, like:
“What should I eat for dinner?”
“What workout should I do today?”
“Is this food on my ‘plan’ or off-plan?”
On top of all the micro-decisions that you have to make daily - your willpower weakens by the hour. At 6AM on a Monday, you’re ready to go all in. But by 9PM on a Wednesday, you’re scrolling Netflix and raiding the pantry.
Not because you’re undisciplined — but because you have decision fatigue. That’s why pushing through doesn’t work for long.
How to Stop Willpower From Running Out
You don’t need more willpower. You need fewer decisions when making habit changes.
Here’s how to do it:
1️⃣ Pre-Plan Your Choices: Decide and architect your shift before the moment of choice, so you don’t have to think about it later.
2️⃣ Make the Choice Automatic: When there’s only one option, there’s no “decision” to make.
Example 1 (Sugar Shift):
Instead of: "What should I snack on today?" (decision fatigue)
Pre-plan it like this: "I’ll move the fruit bowl and nut butter to the counter and have that ready to have every afternoon at 3 p.m." (no decision required in the moment)
Example 2 (Workout Shift):
Instead of: "Should I work out today?" (decision fatigue)
Pre-plan it like this: "I’ll do calf raises while brushing my teeth at night." (it’s automatic)
Example 3 (Meal Planning Shift):
Instead of: "What should I eat for dinner today? Ugh, let’s order in" (decision fatigue)
Pre-plan it like this: "Every Sunday, I prep 2 veggie-packed soups for the week." (no daily decision)
When you pre-plan, you remove 90% of the decisions that drain your willpower. The fewer decisions, the less willpower you need.
OK, fine. So I don’t need willpower as long as I plan ahead. But I just need to be super disciplined and stay on track 100% of the time, right?
Nope. Here’s why THAT doesn’t work…
3️⃣ Perfection is a Trap (Small Shifts Win in Real Life)
The "all-or-nothing" mentality is what makes big overhauls so fragile. You know the vibe:
“Go to the gym every day.”
“Cut out sugar completely starting on January 1st”
“Never miss a morning routine.”
Followed by:
Oh I skipped my workout, I’m doomed to fail
I just can’t stay away from that cookie jar…why bother trying…
Welcome to the Perfectionist Club. I’ve been a member too.
Why Perfection Doesn’t Work:
Perfection is fragile — if you miss one day, you feel like you’ve “failed.”
Big overhauls set you up for this "all -or-nothing" trap.
Real life is messy. You’ll get sick, you travel, you have deadlines.
And just like that, because life is not meant for perfection, the big goals you set for yourself fizzle away…
“Alright, alright. I get it. I don’t need to be perfect. But with everything on my plate, I’m just too overwhelmed to start.”
Sound familiar? Here’s the fix…
4️⃣ From Overwhelm to Ease (Make It Too Small to Stress About)
Overwhelm isn’t just about too many choices — it’s about feeling like everything is too big, too complicated, and too hard to maintain. The more complex a plan is, the faster it falls apart.
This is why those 30-daily workout challenges, 100-recipe meal plans, and "fad diets" often fail. They’re just too much.
Small shifts work because they remove complexity, friction, and “mental effort” from habit-building.
The simpler a habit is, the less your brain resists it.
The smaller the shift, the easier it is to succeed.
How to Make It Too Simple to Fail
Ask yourself this question:
“What’s the absolute simplest version of this habit?”
Then do that.
Here’s what that looks like in real life:
Example 1 (Exercise Shift):
Complicated version: “I’ll do a 45-minute workout every day.” (High friction, high chance of failure.)
Simple version: "I’ll stretch for 5 minutes before bed."Or “I’ll do a 1-minute wall squat while my coffee is brewing.” (No friction, no excuses.)
Example 2 (Sleep Shift):
Complicated version: “I’ll build a full nighttime routine with stretching, tea, and journaling.” (Feels like a chore.)
Simple version: “I’ll dim the lights 30 minutes before bed.” (Effortless.)
Example 3 (Meal Planning Shift):
Complicated version: “I’ll plan all my meals every Sunday.” (Exhausting.)
Simple version: “I’ll prep 2 veggie-packed soups on Sunday to have available when I need them.” (Simple, repeatable, no stress.)
The simpler it is, the more likely it is to happen. If it’s too simple to fail, you won’t fail.
“Okay… But how in the world will these tiny changes make a difference?"
”Great question. Let me introduce you to something called… The Compound Effect.”
5️⃣ Tiny Changes, Big Results (The Compound Effect in Action)
Have you ever seen how a tiny daily investment can turn into thousands of dollars over time? That’s the power of compound interest. And small shifts work the same way.
At first, the change seems small, but over time, the results grow exponentially.
How to do it
Instead of "I’ll quit sugar forever," try "I’ll cut sugar from my morning coffee."
Then, if you reduce sugar in just one area of your day (like the coffee or the afternoon snack), you’ll feel more stable energy throughout the day. Then, you sleep better at night. You wake up with more energy. You’re not having as many cravings for pick-me-ups. Over time, your desire to consume sugar dissipates naturally.
One small shift can trigger a chain reaction of results.
🚀 5 Small Habit Shifts You Can Start Today
We’ve covered the big ideas. Now, here’s how to put it into action.
These aren’t big overhauls.
They’re small, simple shifts you can add to your day without willpower, perfection, or overwhelm. Each one works with your brain (not against it) and sets you up for long-term success.
🌞 1️⃣ Morning Light Exposure
Why It Works: Morning light "resets" your internal clock, balances your circadian rhythm, and boosts natural energy for the entire day. It’s like a natural cup of coffee — but without the crash.
How To Do It:
Step outside for 5-10 minutes of natural light (even if it’s cloudy).
If you can’t get outside, sit by a window that lets in natural sunlight.
Why It Sticks: It’s simple, repeatable, and decision-free. You just step outside. No apps, no tracking, no mental effort.
🍭 2️⃣ Cut Back on Sugar at ONE Key Moment
Why It Works: Instead of quitting sugar everywhere, just reduce it in one key moment of your day (like morning coffee or afternoon snacks). This triggers your brain’s reward system (because small wins feel good) and avoids the "all-or-nothing" trap.
How To Do It:
Reduce sugar in your morning coffee (swap for cinnamon, vanilla, or non-sweet alternatives).
Replace your afternoon sugary snack with something that still tastes good, like fruit + nut butter.
Why It Sticks: It’s not about "quitting sugar forever" (which triggers brain resistance). It’s one shift, at one moment in the day, that’s easy to do and still rewarding.
👉 BTW, if you’d love more support around sugar cravings, I’m guiding a 14-DAY SUGAR RESET starting on January 18th. And I have a special discount code for you at the bottom of this article. 👇
🧘♀️ 3️⃣ 2-Minute Breathing Breaks
Why It Works: When you’re stressed, your brain goes into "fight or flight" mode, draining your energy. Deep breathing resets your nervous system, lowers cortisol, and leaves you feeling calm, clear, and focused.
How To Do It:
Take 2 minutes to breathe deeply (inhale for 4, exhale for 6).
Do this at natural pauses in your day (like after lunch or before a meeting).
Why It Sticks: It’s only 2 minutes, so your brain doesn’t resist it. And since you already have "natural pause moments" (like waiting for a Zoom call to start), you don’t have to carve out extra time.
🍵 4️⃣ Swap Afternoon Caffeine for Herbal Tea
Why It Works: Caffeine after 2 p.m. disrupts sleep, and poor sleep = low energy the next day. By swapping to herbal tea, you sleep better, feel more energized, and naturally reduce cravings for sugar or carbs the next day.
How To Do It:
Swap your 3 p.m. coffee for herbal tea (chamomile, peppermint, or rooibos are great options).
If you want something energizing, try green tea or matcha (less caffeine, better focus).
Why It Sticks: It’s a swap, not a sacrifice. You still get a warm, cozy drink, but you avoid the energy crash later. No willpower required.
🌙 5️⃣ Power-Down Ritual Before Bed
Why It Works: The way you end your day determines how you start the next one. A simple nighttime ritual signals your brain to start winding down, improving sleep quality and next-day energy.
How To Do It:
Dim the lights 30 minutes before bed (this tells your brain it’s time to sleep).
Avoid screens and try a calming activity (like reading, stretching, or journaling).
Why It Sticks: It’s about shifting the environment, not your behavior. You don’t have to “try harder” to sleep better — you just dim the lights and avoid screens. It’s simple and repeatable.
🔥 Which Shift Will You Start Today?
You don’t have to do all 5 of these at once. In fact, pick just one. Start small. See how it feels.
These small shifts don’t require willpower, they don’t require perfection, and they’re not overwhelming. They work with your brain, not against it. And over time, they compound into big results.
If you’re ready to see the power of small shifts in action, I’ve got something special for you…👇
I am here to support you!
If you’re like me, mid-January can be that moment when new habits start to wobble. But this time, I’ve got a plan to catch you!
On January 18th, I’m guiding a 14-Day Sugar Reset 🍋 — a chance to eliminate all the obvious and hidden sugars from your diet for 2 weeks, break free from cravings, boost your energy, and reset your habits with support and structure.
To make it extra sweet, for a limited time, I’m offering a Special Gift: Use code NEWYEAR for 30% off through January 10th.
If you’re curious, you can check it out here → 👉 JOIN THE 14-DAY GUIDED SUGAR RESET HERE
No white-knuckling required. Just a fresh, light start for 2025.