Forget New Year’s resolutions: Psychology reveals how to rewire your brain for success in 2026

Many people set New Year's resolutions but research shows that 88% of people fail to achieve them, according to Baylor College of Medicine and psychologist Richard Wiseman. Experts suggest that instead of making resolutions, people should focus on rewiring their brain by repeating behaviors that they want to adopt. Repetition, not intention, is what rewires behavior, and willpower is unreliable, so design is key to making changes. The brain follows what's easy, not what's aspirational, and behavior changes faster when it requires less decision-making. To achieve changes, people should practice new behaviors now, rather than promising to do them later, and focus on what they can repeat, not what they declare. Another approach is to make a to-don't list, which involves focusing on what you want to avoid in the new year, such as not using your phone on Sundays or not making promises without thinking them through. This approach can help prevent burnout and make it easier to achieve your goals. Starting small daily rituals, such as taking three slow breaths before getting out of bed or taking an afternoon walk, can also have a powerful impact on overall wellness. Having New Year's intentions instead of resolutions can also be helpful, as intentions are often based on emotions and focus on what you want to achieve, rather than what you lack. By focusing on what you want to leave behind and what you want to achieve, and by making small changes to your daily routine, you can set yourself up for success in the new year.