Small Steps for Lasting Change
As we launch into a new year, you may be considering adopting a few New Year’s resolutions — whether it’s to slim down, start a new hobby, make a major lifestyle shift, or address nagging financial concerns. While they are a standing tradition for many, approached with optimistic enthusiasm at the beginning of the year, the lasting effects tend to fade quickly — studies show that over 90% of resolutions are dropped within a few short months.1 One of the major reasons is that we often pledge sweeping, radical changes to our lives, which often fall flat as they are too big and overwhelming to sustain for long. But experts suggest another approach for success: small, tangible steps that build habits over time that are framed as intentions, rather than hard and fast resolutions.
Why Resolutions Don’t Work
It may be tempting (and, frankly, a little exciting) to commit to big changes for the upcoming year. But if you want to make lasting change, studies have shown that setting smaller goals is the path to success. After all, humans aren’t really wired to make major, life-altering changes in one fell swoop: we tend to appreciate a slower progression with manageable steps. We are also reward-driven. If you hate going to the gym, it’s not something you will be able to sustain for a long period of time, unless you are very clear on your “why” — such as avoiding health problems down the road, the good feeling of slimming down and being fit, building strong bones, more energy, etc. Overall, a focus on achieving a desired outcome is far more successful than avoidance-oriented goals.3 Time and again, research has found that starting slowly, taking small steps, and setting realistic goals leads to the best outcome.2 Here are a few ideas to get you started.
Better Health
Intentions for cultivating improved health begin by making smart food choices and weaving more physical activity into your day. Whether it’s taming your sugar cravings, healing your gut, or adopting an anti-inflammatory green Mediterranean diet, these posts will give you the inspiration and tools for making lasting change with small dietary tweaks. Also consider “exercise snacks” or high-intensity interval training (HIIT) when you are short on time and motivation to get your body moving. Both are excellent examples of small, manageable steps that lay the foundation for success.
Fostering Mental Wellbeing
Maybe your intention for the upcoming year is to cultivate more happiness and joy? If this is true for you, consider practicing daily gratitude, reap the benefits of Nature Rx, or embrace slow living. If you’re seeking more clarity and less brain fog, don’t underestimate the power of clearing out clutter and bringing more awe into your life. As I wrote in “Nature, Awe, and Clearing Clutter. Why We Need All Three For A Calm And Happy Mind“:
“If we find ourselves in a state of uncontrollable, spinning thoughts or deep brooding, one of the best practices we can adopt is to clear the clutter from our homes. By creating order and less visual stimuli in our surroundings, we help to calm the nervous system — and our minds. [Psychologist Ethan] Kross believes that decluttering is comforting because we are establishing order in our lives, which makes it more predictable and easier to navigate. When we feel out of control, we are naturally wired to try and impose order on the world around us. Moreover, a decluttered space is a sure-fire way to soothe anxiety and promote mental clarity. Importantly, it also reduces scattered thinking, which is becoming increasingly common in our fast-paced, modern lives.”
See also our Brain Bundle in my apothecary for an extra level of support.
Better Energy, Less Stress, and More Resiliency With Nature’s Most Potent Herbal Extracts
As we move into a new year, it’s right and good to feel optimistic and energized by the potential of a fresh start. Along with adopting some of the micro shifts explored in this post, you can also support your journey with herbal remedies — including lion’s mane, reishi, and turkey tail medicinal mushrooms for boosting energy and reducing stress; improving immunity and sleep quality; supporting gut health; cooling inflammation, and much more. Each dual-extracted, fruiting body tincture is found in our convenient Mushroom Trio Bundle.
PART OF MY DAILY ROUTINE
“I’ve been using these daily and I’m seeing a huge improvement with my inflammation issues, finding it easier to focus and have more energy!” -Christina R.
If you’re ready to feel sharper, more resilient, and supported this year, our Mushroom Trio Bundle is a smart choice. Begin your year with intention — stop by Nicole’s Apothecary today and explore our gold-standard medicinal extracts today!
Nicole Apelian
Nicole’s Apothecary Products in this Post
Brain Bundle
Mushroom Trio Bundle
References
- Griffiths M. The psychology of New Year’s resolutions. The Conversation. 2016. https://theconversation.com/the-psychology-of-new-years-resolutions-51847
- “The Psychology Behind Why New Year’s Resolutions Fail” by Cynthia Vinney, PhD, Verywell Mind, September 11, 2025. https://www.verywellmind.com/why-new-years-resolutions-fail-6823972
- Oscarsson M, Carlbring P, Andersson G, Rozental A. A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLOS ONE. 2020;15(12):e0234097. doi: 10.1371/journal.pone.0234097
