New Year, Same You And Why That’s Okay: Why Small Changes in Habits with CBT Approach, Beats Big New Year Resolutions

It is the first week of January in Edinburgh. The Christmas lights are coming down, the bins are overflowing with wrapping paper, and the gyms are suddenly fuller than a quiet day on the Royal Mile.We are all fed the same message: "New Year, New Me." We are told that when the clock struck midnight on Hogmanay, we should have magically transformed into people who run 10k before breakfast, drink three litres of water a day, and never get annoyed at our partners.

But here is the reality check: You are the same person you were on December 31st. And that is actually good news.

A View of Edinburgh on New Year's Eve, 2024

The problem with the "New Year, New Me" hype is that it sets us up for a crash. It relies on a burst of motivation that usually lasts about as long as the leftover chocolates. By "Blue Monday" (the third Monday in January), most resolutions have been abandoned, leaving us feeling like failures.

This year, let’s try a different approach. Let’s ditch the grand, unrealistic resolutions and look at how CBT and behavioural psychology suggest we actually change.

New Year Resolutions With CBT Approach - The Trap of "All-or-Nothing" Thinking

In CBT, we talk about "All-or-Nothing" thinking. This is the enemy of New Year’s resolutions.

• The Resolution: "I will go to the gym five days a week."

• The Reality: You miss a session on Wednesday because work was stressful.

• The All-or-Nothing Trap: "Well, I’ve ruined the week now. There’s no point going on Friday. I might as well quit and try again next year."

This perfectionism is brittle. It breaks the moment life gets in the way. And let’s be honest—life always gets in the way.

The Antidote: The 1% Rule

Real, sustainable change doesn't happen with a montage sequence. It happens in the boring, quiet moments. Instead of trying to change everything at once, focus on Micro-Habits.

• Don't aim to run a marathon. Do aim to put your trainers on and walk round the block for 10 minutes.

• Don't aim to "fix your anxiety." Do aim to practice breathing for two minutes when you make your morning coffee.

These small actions seem insignificant, but they are "sticky." They are easy enough that you can do them even when you’re tired, it’s raining, and you’ve had a bad day.

New Year Resolutions with CBT Approach: Values vs. Goals

Resolutions are usually Goals (outcomes): Lose 5kg. Save £1000.

CBT encourages us to look at Values (directions): I want to feel healthier. I want to feel secure. If your goal is just "Lose 5kg," you will feel like a failure until you hit that number. If your value is "Health," then every single healthy choice you make—choosing the stairs, eating an apple, getting an early night—is a win. You get a dopamine hit every day, not just at the finish line.

Be Kind to the "Future You"

Finally, stop beating yourself up. Research shows that self-criticism actually reduces our ability to form new habits or resolutions each New Year. If you slip up, don’t treat it as a catastrophe. With a CBT approach, you can treat it as just data; "Okay, I missed the gym because I didn't pack my bag the night before. I'll pack it tonight." That’s it. No guilt, no shame. Just a slight adjustment.

Goals for 2026

So, this January, ignore the "New You" pressure. You were fine before. If you want to make tweaks, do them small, do them slowly, and do them kindly.

Ready to build better habits?

If you find yourself stuck in a cycle of setting high standards and then crashing, CBT can help you break that "All-or-Nothing" loop. Contact Edinburgh CBT & Counselling Services to see how we can help you build sustainable change this year.