It’s easy to start the new year full of enthusiasm for change. But by this time of year, many resolutions have fizzled.

If that sounds familiar, you’re not alone. Dr Marny Lishman, a health and community psychologist, shares strategies to help you reset and achieve your goals.

“Eighty per cent of New Year’s resolutions fizzle out by February,” Dr Lishman explains. “A lot of us burst into the new year with big plans, but life gets in the way.”

For many, unexpected challenges like illness, work stress, or shifting priorities can derail progress. The key is not to abandon goals but to reset and approach them differently.

Step 1: Prioritise Your Goals

Start by listing all your resolutions. “Look at your goals and rank them from easiest to hardest,” Dr Lishman suggests. “Or, choose the one that excites you most.”

Beginning with an easy or exciting goal helps build confidence: “Achieving small wins creates momentum to tackle harder goals later.”

Step 2: Focus on One Goal at a Time

Trying to change too much at once is overwhelming.

“Pick just one goal to focus on,” Dr Lishman advises. “If you spread yourself too thin, your goals will compete for attention, draining your energy.”

Step 3: Break Goals into Actionable Steps

Broad goals like “get healthier” can feel vague.

“Break them down into specific behaviours,” Dr Lishman says. “Are you going to walk around the block? Go to the gym? Eat more vegetables?”

The more detailed, the better: “Decide when, where, and how long you’ll do each action. Put it in your calendar. Set reminders. Treat it like an appointment.”

Step 4: Use Planning and Accountability

Planning ahead prevents obstacles from derailing progress.

“Mapping out your year helps anticipate roadblocks,” Dr Lishman said. “You don’t need every detail, but having a general idea of what’s coming keeps you on track.”

Accountability also makes a difference: “Apps like Couch to 5K help break down goals and provide reminders,” she says. “Some people do better with a workout buddy or a group. If that helps you stay consistent, go for it.”

Step 5: Build Sustainable Habits

External motivation like apps or friends can fade.

“Ultimately, you need to become your own accountability partner,” Dr Lishman said. “The goal is to create habits that stick, even when your support system isn’t there.”

If you struggle with motivation, consider joining a local group: “Find a walking group or fitness class in your area. It provides structure until you can maintain the habit on your own.”

Step 6: Reframe Your Mindset

Mindset plays a huge role in long-term success.

“Instead of saying, ‘I have to do this,’ try saying, ‘I get to do this,’” Dr Lishman says. “Shifting from obligation to opportunity changes your motivation.”

By focusing on small, consistent steps, you can restart and actually achieve your New Year’s resolutions. The key is not perfection but persistence.

As Dr Lishman puts it, “Start small, stay consistent, and let your progress build over time.”

Article supplied with thanks to Sonshine.

Feature image: Photo by S O C I A L . C U T on Unsplash

You tell yourself you’ll start tomorrow. You have an important task to do, but instead, you find yourself scrolling, tidying, making another coffee, or watching just one more episode. Sound familiar?

Procrastination isn’t just laziness or bad time management. It’s deeper than that. It’s an emotional and psychological response—a way of avoiding discomfort, fear, or uncertainty.

And the frustrating part? You know you’re doing it. You know it’s not helping. And yet, you still delay, hoping that somehow, you’ll magically feel ready later.

So what’s actually going on here? And more importantly, how do you stop it?

What Is Procrastination?

Procrastination is the act of delaying or avoiding tasks that you know are important, often in favour of short-term relief. It’s choosing temporary comfort—watching TV, scrolling social media, cleaning—over long-term progress, like finishing that project, exercising, or making that phone call you’ve been dreading.

It’s not just about poor planning—it’s about emotional regulation. When you procrastinate, you’re not being lazy. You’re avoiding discomfort.

Procrastination can show up in different ways:

• The Perfectionist – “I need to plan more before I start.” You delay because you want to get everything just right.
• The Overwhelmed Avoider – “It’s too much. I don’t even know where to start.” The task feels huge, so you shut down.
• The Last-Minute Thrill-Seeker – “I work best under pressure.” You delay because the urgency of a looming deadline gives you a burst of adrenaline.
• The Fearful Procrastinator – “What if I fail? What if it’s not good enough?” You avoid the task because it triggers self-doubt.

Whatever the reason, the result is the same—you push things off, feel guilty about it, and stay stuck in the cycle.

The Root Cause of Procrastination

At its core, procrastination isn’t a time-management issue—it’s an emotion-management issue.

Studies show that procrastination is linked to how we handle stress, fear, and self-doubt. Instead of facing uncomfortable emotions, we distract ourselves with quick hits of dopamine—checking our phone, watching a video, or reorganising the pantry instead of tackling what actually needs to be done.

Here’s what’s really behind procrastination: “If I don’t start, I can’t mess up.”

Many people procrastinate because they doubt their ability to do something well. If they avoid it, they don’t have to face the risk of failing—or the possibility of disappointing themselves or others.

Example: You keep putting off writing an important email because you’re worried you won’t say the right thing. Instead of drafting it, you check your phone again.

Overwhelm and Perfectionism

“It’s too much, so I’ll just do nothing.”

When a task feels too big or too complicated, it’s easy to get stuck in analysis paralysis. Instead of breaking it down, you avoid it altogether.

You want to start exercising, but thinking about changing your entire routine feels overwhelming, so you just don’t.

Instant Gratification and Distraction

“I’ll just check my phone for a second…” Then 45 minutes later, you’re watching a video on how kangaroos fight.

Our brains crave immediate rewards. Procrastination lets us escape discomfort and feel good in the moment—even if it creates bigger problems later.

Example: Instead of studying, you start cleaning the kitchen because it gives you a quick sense of accomplishment while your real task stays untouched.

Emotional Avoidance

“I don’t feel like it, so I’ll do it later.”

Procrastination happens when you wait to feel motivated before taking action. But motivation is unreliable. If you only act when you feel like it, you’ll stay stuck forever.

You put off an uncomfortable conversation because you don’t feel ready. But days (or weeks) pass, and it only gets harder.

How to Overcome Procrastination

Breaking free from procrastination isn’t about forcing yourself to be more disciplined. It’s about learning to act even when it’s uncomfortable.

Just Start—Even If It’s Small

The hardest part is starting. Studies show that once you begin a task, you’re more likely to finish it.

Instead of thinking, “I have to clean the whole house,” try, “I’ll wash the dishes for five minutes.”

Instead of, “I need to write an entire report,” start with, “I’ll type one sentence.”

Once you begin, your brain naturally wants to keep going.

Change ‘All or Nothing’ Thinking

Perfectionists struggle with procrastination because they think it has to be done perfectly, or not at all.

Instead of thinking, “I need to work out for an hour,” say, “I’ll move my body for 10 minutes.”

Instead of, “I have to write a flawless report,” say, “I’ll write a rough draft first—editing comes later.”

Done is better than perfect.

Use the ‘Two-Minute Rule’

If a task takes less than two minutes, do it immediately. If it’s bigger, just start with two minutes—because often, that’s enough to build momentum.

Need to call someone? Dial the number.

Dreading a workout? Just put on your gym shoes.

Once you begin, it’s easier to keep going.

Break It Down

If something feels overwhelming, make it smaller.

Instead of, “I need to redo my CV,” say, “I’ll update my contact details first.”

Each small step reduces resistance.

Set a Timer and Make It a Game

Sometimes, a little push is all you need. Try the Pomodoro technique:

• Set a timer for 25 minutes
• Work with full focus
• Take a 5-minute break
• Repeat

Most of the time, once the timer starts, your brain clicks into gear—and you’ll keep going long after it ends.

Accept Discomfort and Take Action Anyway

You won’t always feel motivated. Waiting until you “feel ready” is a trap. The key to breaking procrastination is learning to act even when it’s uncomfortable.

You don’t need to feel like working out—you just need to start moving.

You don’t need to feel inspired—you just need to write the first sentence.

Taking action creates motivation, not the other way around.

You Don’t Have to Stay Stuck

The good news? You don’t have to wait until you feel ready, motivated, or confident. You just have to start small, take action, and move forward—one step at a time.

Next time you catch yourself putting something off, ask: “What’s the smallest step I can take right now?”

Because your future self is waiting for you to start today.

Article supplied with thanks to Sabrina Peters.

Feature image: Canva Pro