Recently, I spoke with a client about New Year’s resolutions and why sticking to them feels so challenging. As February slips away, many of us feel like we’ve failed. We enter January full of hope, ready to leave Christmas behind and embrace new routines, goals, and a “new me.”

Yet, most of us have experienced in the past the disappointment of not fully achieving our resolutions or lacking that consistent motivation, which leads to confidence dipping.

Sound familiar if so, you are not alone!!   Statistics show that by the end of the first 3 weeks of January, half of us abandon our resolutions; by end of February, 80% have quit.

So why does motivation falter so much in winter? there’s a scientific reason for this.

Living in the South Hams, I’m surrounded by natural beauty even during winter. The quiet beaches and crisp coastal air clear my head on dog walks, yet winter still feels like wading through mental mud, alongside the physical mud we experience.

Here’s what happens in the brain:

1. Dopamine levels drop in winter: Dopamine, the brain’s “go-get-it” chemical, fuels motivation, drive, and reward. During darker months, dopamine production dips. Less sunlight means less stimulation for brain regions that regulate mood and energy. Many people spend their days moving from darkness to office lighting and back, rarely getting natural sunlight.
2. The brain resists big changes: We start the year ambitious, but our brains are wired for efficiency and prefer routines and predictability. After Christmas, regular sleep patterns may be disrupted, and increased sugar and alcohol intake leaves our brains feeling out of balance. Asking it to suddenly become productive is like asking a sleepy teenager to run a marathon at 6am. My own two would simply look at me with teenage scorn, ignore me and roll over.
3. Emotional load increases after Christmas: We aim for a “new year, new me,” but returning to work, managing school routines, self-employment, and family responsibilities piles on. The brain sees this sudden pressure as a threat, triggering stress responses and draining willpower. No wonder 80% abandon their resolutions by February.

But you’re not a failure or lazy – you’re human. Whether you’re an employee, business owner, homemaker, carer, or parent, life can feel like juggling too many balls. Winter amplifies the emotional and mental load. The brain’s natural slowdown is real. Motivation isn’t a skill, it’s an emotion that ebbs and flows, and we shouldn’t expect it to always fuel our goals. Yet we berate ourselves for lacking motivation, adding more emotional pressure and guilt, continuing the cycle.

 

Breaking the cycle:

• Start with small steps: Your brain loves achievable wins. Instead of trying to overhaul your life, take a ten-minute walk, tidy one drawer, or plan a single work task. Each small success boosts dopamine, building momentum for further action.
• Use nature as a restart: I’m fortunate to live in the South Hams, where nature is always nearby. A dog walk on Bantham, wandering along Slapton Sands, or breathing sea air on one of the coastal paths calms the nervous system and lifts my mood. So, find places near you that offer similar benefits.   Remember  movement + nature = powerful motivation.
• Rebuild structure gently: Avoid rigid schedules; build habits gradually. Set a consistent wake-up time, craft a simple morning ritual, and add healthy habits one at a time. Your brain thrives on rhythm, not perfection. For me, getting up consistently and walking the dog first thing helps my productivity for the day.
• Try solution-focused hypnotherapy: Hypnotherapy shifts the brain from stress mode to a more resourceful state. It encourages clear thinking, reduces overwhelm, boosts motivation, improves sleep, and fosters a future-focused vision. Clients often describe it as “getting their brain back online.”
• Develop a helpful mindset: Instead of pushing for yourself to be a brand-new person try this. Be a kinder version towards yourself. Be a gentler and more supported version of yourself. Motivation as with any positive emotion grows when the brain feels safe, calm, and encouraged, not pressured.

Final thought: You don’t need a brand-new you, just a supported you. Starting a new year is about reconnecting with yourself, not reinventing. If you ever need support calming your mind, reducing anxiety, or rebuilding motivation, solution-focused hypnotherapy is a science-backed way to help. Message me if you want to learn more.