By Jordi Cabanas-Danés

With January nearly behind us and Blue Monday just passed, it’s easy to feel a bit discouraged if our New Year’s resolutions haven’t really started yet, or perhaps, we started and quickly abandoned them. Either way, it’s worth remembering that the 1st of January can be any day of the year. We can begin changing habits whenever we choose.

In this blog, I’d like to reflect on why building new habits can sometimes feel like climbing Mount Everest (at least for some of us), while others seem to effortlessly maintain discipline and drive. What are those people doing differently?

Resolutions that are too big or too abrupt

“This year I’ll finish my PhD!”
It’s a meaningful milestone to aim for, but as a resolution without further specification it’s both daunting and incredibly broad. Without further planning, it’s likely to lead to stress, panic, avoidance, or feelings of failure. This becomes even more intense when external factors push the resolution, for example: “My contract ends soon, so I have to finish.”
Big resolutions need one crucial follow-up question: How?
This is where implementation intentions come in.1 Instead of the abstract goal “finish PhD,” break it down until it becomes a specific task your brain can execute without thinking too much. Note that this will sometimes mean asking “How?” several times to narrow it down. For example:
“Work on my paper's introduction”
How?
“Start by reading the article titled [blablabla] to use for my paper’s introduction”

The same applies to abrupt lifestyle resolutions. Declaring “I’ll go to the gym three times a week” when you currently go zero times sets you up for friction and likely abandonment. Instead, experiment first, and build up gradually as you learn:
Are you more energetic in the morning or evening?, Do you need recovery days?, What makes it easier or harder to go?
Without this learning phase, goals become too vague or too sudden and that brings us to the next point.

Reduce the barrier instead of forcing the push

We often assume that January 1st brings magical willpower we’ll ride on for months. In reality, discipline rarely appears out of nowhere. Instead of relying on motivation, try reducing the energy barrier to act.
Examples:
Gym: “I’ll pack my gym clothes and take them to work so I can go straight after.”
PhD work: “I’ll plan my week with concrete tasks so I don’t waste energy deciding what to work on.”
Here it’s useful to introduce Bateson’s Logical Levels of Change, later expanded by Dilts.2 They described six dimensions that influence how change and learning occur, and we can use them to spot where blockages may be:

  1. Environment — Where?
  2. Behavior — What?
  3. Skills — How?
  4. Beliefs & Convictions — Why?
  5. Identity — Who am I?
  6. Mission / Purpose — For what?

    Changes at a higher level influence the levels below, but not vice versa.
    For example: If you’re not going to the gym, you might change the environment (switch to another gym). If that doesn’t help, maybe the issue is behavioral (eating too little during the day and feeling exhausted at night before going to the gym). Or maybe there’s a belief (“I’m not a sporty person”) blocking action. Understanding where the real barrier sits helps you address the right thing instead of endlessly changing surface-level details.

    Reward progress

    Many of us only allow ourselves a reward at the finish line. But if the finish line is months or years away, as with a PhD, this approach can drain motivation.
    Instead:

    • Celebrate milestones
    • Reward consistency
    • Acknowledge progress
    • Reflect on learning

    A reward doesn’t always mean taking a vacation after every paper (although, tempting). It can be as simple as taking a moment to feel proud before rushing into the next task, something PhD candidates often skip entirely.

    The more the marrier

    Finally, a powerful way to lower the energy barrier is to do things together. Shared effort turns tasks into social rewards.
    Why not:

    • Organize writing sessions with colleagues?
    • Go to the gym with a friend?
    • Co-work with other PhDs?

      It’s motivating, it creates accountability, and you get to celebrate each other’s progress along the way.

      Whenever you feel ready (whether in January or June) can be the perfect time to start fresh. Resolutions aren’t about perfection. They’re about trying and learning what works for you.

      You’ve got this and your future self will thank you for trying!

      References

      1. Gollwitzer, Peter & Sheeran, Paschal. (2006). Implementation Intentions and Goal Achievement: A Meta-Analysis of Effects and Processes. First publ. in: Advances in Experimental Social Psychology 38 (2006), pp. 69-119. 38. 10.1016/S0065-2601(06)38002-1.
      2. Janse, B. (2019). Logical Levels of Change (Bateson and Dilts). Retrieved [23-1-2026] from Toolshero: https://www.toolshero.com/communication-methods/logical-levels/

        Do you recognize yourself in this article? The PhD advisors are here for you. Get in touch with us for a consultation (phdadvisor@amsterdamumc.nl).

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