As the year draws to a close, many of us start thinking about January and the familiar pressure to set big, bold New Year’s resolutions. There’s often a quiet expectation that a fresh calendar should mean a fresh version of ourselves. That we should be more disciplined, more organised, more motivated.

But the truth is, most resolutions fade by February. Not because we’ve failed, but because the brain isn’t designed for sudden, dramatic change.

And when resolutions don’t stick, it’s easy to slip into negative thinking: “Why can’t I do this?” “What’s wrong with me?”

This can leave us feeling deflated before the year has even begun.

There is a kinder, more sustainable way. One that focuses on small steps and meaningful change.

Why small steps lead to meaningful change

From a neuroscience perspective, our brains thrive on small, achievable wins. Ever time we complete something manageable, even something tiny, the brain releases a little dopamine. This isn’t just a “happy hormone”; it’s part of the system that tells us “I can do this.”

These small wins begin to build a positive feedback loop. We make a change and feel a sense of progress. The brain then rewards us, and we feel more motivated to continue.

In contrast, big, vague resolutions activate a very different part of the brain, our primitive limbic system. When something feels too big or unclear, the brain perceives it as a potential threat. We hesitate, we procrastinate and eventually, we give up. Not because we’re incapable, but because the brain chooses safety over overwhelm.

Small steps help calm the nervous system; huge leaps activate it.

Building confidence through small steps and meaningful change

One of the most empowering things we can do as we head into a new year is focus on what’s already working. What strengths are you already using? What small habits have supported you this year? What tiny adjustment would make your life feel just 5% better?

Confidence doesn’t come from dramatic change. It comes from evidence and consistency. The repeated experience of noticing that you can take a small step, and then another, and another.

This is why, in Solution Focused Hypnotherapy, we help people identify small actions that move them gently toward the version of themselves they want to be. Little shifts, repeated consistently, create meaningful transformation. Far more than a once-a-year burst of pressure ever could.

Taking small steps for meaningful change in the year ahead

Instead of asking yourself, “What do I need to reset in January?”

Perhaps ask, “What small step feels kind and achievable for me right now?”

It might be:

• Taking five minutes in the morning to breathe before the day begins.
• Going for a short walk a couple of times a week.
• Drinking one extra glass of water.
• Practising noticing one thing that went well each day.
• Allowing yourself a little more rest without guilt.

Small steps create the lovely ripple of positivity, and you find yourself making real progress while achieving meaningful, sustainable change in your life.

If you’d like support…

If you’re ready to approach the new year with more compassion and clarity, Solution Focused Hypnotherapy can help you build confidence, reduce overwhelm, and create lasting change. One small, meaningful supported step at a time.

You’re very welcome to get in touch if you’d like to explore how this could help you as we move into 2026.

You can find some helpful information in my blog, Self-care and self-kindness: Rewiring your brain for confidence and wellbeing – Katie Deacon – Hypnotherapist & Life Coach.

Or explore how I support clients with low self esteem and confidence on my page Hypnotherapy for Confidence in Nottingham – Katie Deacon and stress and overwhelm on my page Hypnotherapy for Stress in Nottingham – Katie Deacon 

If you’d like to find out more you can contact me for a free 45-minute consultation by email at katie@katiedeacon.co.uk.