Author: Dr. Rochel Marie Lawson

Now that we well into the new year, the New Year’s resolutions have fallen to the wayside.  Those resolutions that were so full of enthusiasm, you declared and those goals you set for yourself such as—eating healthier, saving money, reducing stress, or spending more time with family. But as the weeks passed, reality sets in, and those resolutions began to crumble under the weight of old habits.

Sound familiar?

If you’ve struggled to break bad habits and stick to your goals, don’t worry—you’re not alone. The problem isn’t you. It’s how you approach change. Understanding the psychology of change can help you overcome the mental roadblocks that prevent you from making lasting transformations.

Here’s how to stop the cycle of frustration and finally replace bad habits with positive, empowering ones.

Obstacle #1: You Aim Too High and Set Yourself Up for Failure

One of the biggest reasons people fail at changing their habits is because they set massive, unrealistic goals right out of the gate.

Let’s say you decide:
🔥 “I’m going to work out six days a week for an hour each time, starting tomorrow!”
🔥 “I’m going to save $10,000 in six months even though I’ve never saved before.”
🔥 “I’m going to completely cut out sugar, alcohol, and processed foods overnight.”

While these goals sound great in theory, they’re not sustainable if they require a drastic shift all at once. 

How to Overcome It: Take Positive Action

✅ Start Small and Build Momentum
Instead of overhauling your entire routine overnight, choose one small change and work on it until it becomes second nature.

For example:

• If you want to exercise more, start with a 15-minute walk three times a week, then increase gradually.
• If you want to save money, begin with $5 a day, then build up.
• If you want to eat healthier, swap one unhealthy meal a day rather than revamping your entire diet all at once.

✅ Adjust as Needed
If you realize your initial goal is too ambitious, modify it—that’s not failure, that’s being smart about change!

The key is to replace old habits with new, positive ones—one step at a time. Once you master one change, move on to the next.

Obstacle #2: You Make Excuses That Keep You Stuck

Let’s be honest—excuses feel comfortable.

• “I don’t have time.”
• “I’ll start next week.”
• “It’s too hard.”

But here’s the thing: Excuses are just stories we tell ourselves to justify staying in our comfort zone.

Most of the time, when we make excuses, what we’re really saying is:
💡 “I didn’t plan ahead.”
💡 “I’m not fully committed.”

And when you repeat these mental narratives, they become your reality—keeping you trapped in old habits.

How to Overcome It: Think Positive & Take Ownership

✅ Catch Yourself in the Act
The next time you feel yourself about to make an excuse, pause and ask:

• Is this truly valid? Or am I just avoiding discomfort?
• What small action can I take right now instead of making an excuse?

✅ Reframe the Thought
Replace excuses with affirmations of commitment:

• Instead of “I don’t have time,” say “I prioritize my health and will find 10 minutes for it today.”
• Instead of “I’m too tired,” say “This habit will give me more energy, and I deserve that.”

✅ Plan Ahead to Set Yourself Up for Success

• If your excuse is “I don’t have time to work out,” schedule workouts like appointments.
• If your excuse is “Healthy eating is too hard,” meal prep in advance so healthy choices are easier.
• If your excuse is “I can’t save money,” automate your savings so you don’t have to think about it.

By being mindful of your thoughts and planning ahead, you’ll retrain yourself to ditch excuses and take action instead. 

Obstacle #3: You Give Up Too Quickly When Progress Feels Slow

Let’s be real change takes time.

But in today’s instant gratification culture, people expect quick results. When they don’t see immediate progress, they get discouraged and quit.

• You work out for a week but don’t see a change in the mirror.
• You save money for a month but don’t feel much different financially.
• You start meditating but still feel stressed.

So, you assume “It’s not working,” and you give up.

How to Overcome It: Focus on Positive Feelings and Small Wins

✅ Remind Yourself WHY You Started
Before you give up, reconnect with the feeling you had when you set your goal.

💡 What motivated you in the first place?
💡 How did you feel when you first committed to making this change?

That initial excitement is still within you—tap into it!

✅ Track Your Progress & Celebrate Small Wins
Even if you’re not seeing drastic results yet, recognize the small victories:

• Maybe you’re waking up feeling more energized.
• Maybe you’ve saved more money this month than ever before.
• Maybe you’re handling stress better than before.

Progress is progress—no matter how small!

✅ Set Mini Milestones
Instead of only focusing on the big goal, break it down into smaller, more achievable steps.

For example, if your goal is to lose 20 pounds:

• Celebrate every 5 pounds lost instead of waiting for the final number.

If your goal is to write a book:

• Celebrate finishing one chapter instead of waiting for the entire book to be done.

This keeps your momentum going, and before you know it—you’ve achieved the big goal!

Final Thoughts: The Psychology of Change is Your Secret Weapon

Breaking hard habits isn’t about willpower—it’s about understanding how your mind works and using it to your advantage.

By implementing these three key strategies:
✔ Take Positive Action by starting small and adjusting as needed.
✔ Think Positive & Ditch Excuses by replacing negative self-talk with commitment.
✔ Focus on Positive Feelings to stay motivated through setbacks.

You’ll find yourself making changes that actually last.

Your Next Step: Are You Ready to Transform?

If you’re tired of setting goals only to fall back into old patterns, it’s time to break free from the cycle and create lasting change.

Are you ready to take control of your habits, your mindset, and your future?

Book an Ayurvedic Strategic Transformation (AST) session with me today! Let’s develop a personalized plan that aligns your goals, strengthens your mindset, and ensures success.

Your transformation starts NOW. Click here to get started! Book an AST session with me.

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