How to take on 2026
Here we are again
It’s that time again – you wake up a bit crusty of celbrating the new year and make a promise that this year is going to be different. Is it really, though?
This post is short and sweet. As both a therapist who supports others in working towards their goals and a person who is constantly doing the same work for myself, I want to give you some tips that work.
Understand the science of behaviour change: You can only get so far on pure willpower. If you’re tired of starting strong and running out of gas, then you need to be smarter with your approach. This is where understanding the science is hugely beneficial. The book Atomic Habits by James Clear offers proven principles you can start putting into practice. These include make it easy, make it obvious, make it attractive, and make it satisfying. Even if you don’t want to buy the book, you can find summaries of Atomic Habits online for free.
Spend time like it’s money: If you came across a $50 note, you’d definitely pick it up, right? Before you put through that Uber Eats order, do you take a pause and think about those fresh veggies in the fridge that aren’t as fresh anymore? We value money, but we will waste an hour doom-scrolling without any consideration. So what would happen if you spent time like it was money?
This is a small mindset shift which have a remarkable effect. A tool I encourage using is a pomodoro timer. I have this little cube that sits on my desk and doesn’t have any of the distractions that come with the timer feature on my phone. To reduce the resistance to tasks, rather than focusing on the big outcome, I focus on the input. I set myself the goal of working for 25 or 50 minutes. This is who we can chip away at big projects.Use technology to your advantage: Things like Google Calendar, Google Tasks, and Notion are extensions of your brain. You can set them up to constantly remind and prompt you to stay on track. For ADHDers like myself, these tools are lifesavers and free up your brain’s processing power for doing rather than remembering.
Gamify life! I grew up playing computer games and still do. I love the gym and that feeling of hitting targets. If your brain is wired this way, take advantage of it! I often see people using habit cards and other apps to track their streaks. I’ve kept this analog again, and have a wall calendar where I reward myself with stickers.
Set specific goals: I often see people taking on too much and spreading themselves too thin. A way to manage this is to set specific, smaller goals that you can scale over time. I work with clients using a tool called The Wheel of Life. It allows you to identify which areas are a priority over others. Each month, you can revisit your wheel and review what’s working and what isn’t.
you don’t go at it alone
If you’ve read this article and still don’t feel confident, I understand! Habits are hard to change, especially when they’ve been so ingrained over the years. There are also deeper factors, such as self-worth, identity and even the fear of changing one’s life, even for the better! Trust me, it happens.
I’ll be happy to work alongside you. Therapy isn’t just about resolving issues of the past, but also working towards meaningful goals in the future. Please get in touch for a no-obligation chat.