3-Minute Theory: New Year's Resolutions

This wasn’t a motivational episode.

It was a real, grounded conversation on why most New Year’s goals fail, and how to fix that.

We covered:

• Why dopamine makes goals exciting at first but hard to sustain

• How to use S.M.A.R.T. goals and systems that actually work

• The truth about motivation, discipline, and long-term results

• And how setting small, honest goals builds trust with your future self

This wasn’t about hustle.

It was about building a life you actually want to live, one step at a time.

MIND – Think

"If you keep breaking promises to yourself… why would future you believe in you?"

We unpacked:

• Why the brain gets hooked on the idea of change, but not the work

• Why 80% of resolutions fail by February, and how to be in the 20% who stick with it

• Why people don’t need bigger goals, they need clearer reasons and better systems

Goals without systems are just wishes.

Motivation fades - but structure keeps going.

Ask yourself: Why do I actually want this?

If you don’t know, it won’t last.

BODY – Do

Try This: The Micro Habit Builder

Choose a goal you’ve been struggling with. Now shrink it.

1. Define the smallest possible version (e.g., “Write for 5 minutes” not “Write a book”)

2. Attach it to a system (e.g., after brushing teeth)

3. Track it daily for 30 days

Example:

Goal: “I want to wake up early.”
Shrink: “I’ll go to bed by 10:30.”
System: “No screens after 10:00.”
Result: Better sleep = earlier wake = new identity forming.

You don’t build confidence by achieving massive things.

You build it by keeping promises, one small act at a time.

HEART – Feel

Ask yourself:

“Am I setting goals to become someone, or to impress someone?”

This conversation was brutally honest about:

• The shame of setting goals you always abandon

• The guilt that stacks when you break your own word

• And the power of setting boundaries with yourself (like “no caffeine,” “no chocolate,” “no excuses”)

But the real insight?

You’re not lazy. You’re probably just overwhelmed.

Start smaller. Stay consistent.

And let discipline replace self-doubt.

A Piece of Us

Rupert: “As this year comes to an end, I’m proud to see it through. There have been real wins and real losses, and I’ve kept moving forward, bit by bit, year by year. This year finished in a way I never expected, but I’m taking that with me rather than fighting it. I’m looking ahead to 2026 with clarity and momentum, ready for a new beginning and a new chapter.”

Konrad: “2025 is almost over, my favourite part of the year is the last week of December. It’s time to look into my goals for 2025, reflect, and iterate on what I could do better 2026. It makes me feel amped and attack the year again. The episode below will provide you with some tools to set not only goals, but systems that will allow you to not just plan, but stick with it”.

Thank you so much, everyone, for the support. Merry Christmas and Happy New Year.

2026 will be BIG!

Also, you might like the full episode. 😊 

Have a lovely week!