BIRMINGHAM, Ala. (WIAT) – We’re just days away from 2026, a time when many people set goals for the new year. But some find it hard to stick to those habits.
Dr. Sofia Beas, an assistant professor in the University of Alabama at Birmingham’s neurobiology department, says the key is to pick one or two big goals for the whole year and break them into smaller, more manageable goals throughout the year.
“A big goal is going to require a lot of effort. But if it’s like little goals, then you know, that requires less effort, then you can have more,” she said.
Dr. Beas says many people think that to develop a new habit, you have to make a radical change. However, she says research shows that going about it that way actually works against you.
“The brain’s actually very like a muscle. So, let’s say that you want to start lifting a thousand pounds; you don’t start by just lifting them. Like, you really have to start by lifting ten and then work your way out until you reach that thousand pounds,” Beas said. “So, the same thing goes with habits or new goals. You start very little wherever you can, and then you increasingly add complexity.”
Beas says the cues and environment we set for ourselves when working towards a new goal are very important.
“Use already established habits as cues,” she said. “Let’s say that you have a dog and you let it out in the morning every day. So you can use that habit as a cue to then instead to take the dog for a walk.”
What’s her take on the old adage that it takes 27 days to form a habit?
“I think the ’27 days’ is kind of relative and it’s also more individualized. So some people will take a little bit less and some people will take a little bit longer,” said Beas. “I think it’s kind of like a good rule of thumb, you know? But I think I would be cautious for people to use it as a set rule, because then if you don’t have it down by 27 days, then … some people would get discouraged.”
Beas says thinking of your “big why” behind your goals can help motivate you to stay on track throughout the year.