In the New Year, the pressure of a "New Year, New You" is ever present.  It’s common to feel pressured to set massive resolutions such as joining a gym five days a week, quitting sugar entirely, or overhauling an entire productivity system.

From an Applied Behavior Analysis (ABA) perspective, these large-scale resolutions often fail because they lack a functional reinforcement system. When the bar for success is set too high, the "response effort" required to complete the task becomes greater than the immediate reward, which often leads to burnout by February. Sound familiar?

To make a change that actually sticks, the focus must move away from the "finish line" and toward fueling the small wins.

The Problem with "All-or-Nothing" Goals

In Cognitive Behavioral Therapy (CBT), ""All-or-Nothing" thinking is recognized as a major cognitive distortion. If a person misses one day at the gym and thinks, “I’ve already ruined my resolution, so I might as well stop,” they become trapped in a cycle that increases guilt and ruins motivation.

In behavioral terms, big goals often rely on delayed reinforcement. A person works hard now for a reward—such as improved health or a promotion—that might not happen for months. Without immediate "wins" to bridge the gap, human behavior naturally drifts toward easier, more immediate comforts.

Building a System for Small Wins

Instead of a massive resolution, individuals can find more success by building a reinforcement menu for small, daily behaviors. Here is how to apply a CBT and behavioral lens to New Year’s goals:

- Lower the Response Effort: To start a new habit, the environment should be arranged to make that habit as easy as possible to start. For example, placing a book on a pillow makes reading at night more likely than if the book were in another room. By decreasing the "effort," the likelihood of the behavior increases.

- Utilize "Behavioral Shaping": In clinical settings, complex skills are taught by reinforcing "successive approximations"—the small steps that lead to a larger goal. Individuals can apply this to themselves by celebrating the "small win" of simply putting on sneakers, even if the full workout hasn't happened yet.

- Challenge "Identity" Thoughts: It is common to notice thoughts such as “I’m just not a disciplined person.” CBT encourages individuals to ask: What evidence exists for a more balanced view? The focus should remain on what was accomplished today, rather than a "perfect version" of the self that hasn't been reached yet.

- Create Immediate Reinforcement: Rather than waiting for long-term results, a difficult task can be paired with something enjoyable. This is known as Premack’s Principle: "I can only finish my favorite podcast while I am folding the laundry."

Summary: Consistency Over Intensity

The goal of the New Year should not be to transform an entire identity overnight, but to build a sustainable system where efforts are recognized and reinforced daily. By shifting the focus from "performing" to "existing," individuals can protect their mental health and recognize that consistency beats intensity every time.

Support is Available

If the cycle of setting big goals and feeling the weight of "failure" feels overwhelming, therapy can offer a way out. At Pacific CBT, individuals are supported with evidence-based tools to help set realistic boundaries, challenge negative self-talk, and build a life reinforced by progress, not perfection.

Our therapists at Pacific CBT are here to help! Contact us today to schedule a free 15-minute video consultation and begin engineering a system for small wins in the coming year.

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