episode-header-image

Jan 2025

25m 20s

How To Actually Keep Your New Year’s Res...

About this episode

Dan briefly whittles down his top 10 takeaways from the science of behavior change.

In this episode we talk about:

How our brain’s evolution for short-term survival makes long-term goals harder
Picking the right goals
Making it easy
Leveraging fresh starts
How to make goals a team sport
The crucial role of mindfulness and self-compassion

This episode is part of our monthlong Do Life Better series.

Related Episodes:

The Science of Making – And Keeping – New Year’s Resolutions | Hal Hershfield

How To Change Your Habits | Katy Milkman

Why Your Bad Habits (And Addictions) May Be Getting Worse – And How Mindfulness Can Help | Dr. Jud Brewer

Sign up for Dan’s newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: www.meditatehappier.com/podcast/tph/dan-solo-habit-formation

Additional Resources:

Download the Happier Meditation app today.

Up next

The Science Of Manifestation: Can This Stanford Neuroscientist Convince A Skeptical Dan To Give It A Shot? | Dr. James R. Doty

Six practical steps to harness the full power of your mind. Our guest today is James R. Doty, a neurosurgeon who has just written a whole book about the science of manifestation – although, as you’ll hear him admit, there’s very little ‘magic’ involved in his process. James R. Do ... Show More

Ezra Klein On: Sane News Consumption; The Power of Meditation; The Future of the Species; And the Message of His Tattoo

On maintaining sanity in insane times. Ezra Klein is an opinion columnist and host of the award-winning Ezra Klein Show podcast at The New York Times. His latest book is Abundance, co-authored with Derek Thompson. He is also the author of Why We’re Polarized, an instant New York ... Show More

How Meditation Can Help You Handle Injured Feelings and Injured Muscles | Dawn Mauricio

Plus: How to build a meditation practice you keep coming back to. We’re in the midst of an exciting evolution of the overall 10% Happier project. In our quest to make this podcast more actionable – to help you operationalize all the game-changing ideas you encounter on this pod – ... Show More

Recommended Episodes

#491 The "Screw-Up Survival Guide": How to Stop Reinforcing Your Mistakes

The "Screw-Up Survival Guide": How to Stop Reinforcing Your Mistakes is a podcast that explores the power of self-compassion and challenges the harmful habit of labeling ourselves based on our missteps. We'll delve into the psychology behind why we tend to beat ourselves up, dis ... Show More

Setting Goals, Growing Together, & Embracing Change with Joey

Episode 65: In this episode, I sit down with my boyfriend Joey (back by popular demand) for a fun and honest conversation to kick off the New Year. From setting intentional goals to navigating routines as a couple, we’re diving into all the ways we’re growing together—and individ ... Show More

1105: Empowering Yourself to Heal Anxiety Tools and Insights from Dr Matt Lederman Part 2

In today's episode, Gina concludes her interview with Dr. Matthew Lederman, who shares his core suggestions for healing anxiety as highlighted in his book Wellness to Wonderful. Dr. Lederman recommends getting comfortable with your feelings, including those that are aversive or u ... Show More

Dan Harris: The Hidden Stressors That Are Ruining Your Inner Health & 10 Changes to Make to Reduce Stress

What stresses you out the most? Have you noticed stress hurting your health? Today, Jay sits down with Dan Harris, journalist, meditation advocate, and the author of 10% Happier. If you’ve ever felt like stress and anxiety are running the show in your life, this episode is here t ... Show More

11 Habits To Transform Your Life In 2025

Join me for a powerful solo episode where I dive deep into the 11 fundamental habits that have transformed my life and can revolutionize yours too. From creating a clear vision to mastering the art of breathing, I share personal stories and scientific insights about how these pra ... Show More

Solo Chat! How to Optimize Your Time, Implementing New Habits, and Answering Your Most Asked Questions with Gracie Norton

Episode 36: Hi loves!! Wanted to have a quick check in with you! I can’t believe we are halfway through the year already. I felt so inspired by a video I came across about how to manage time, implement new habits, and create new experiences by Jesse Itzler. I love sharing things ... Show More

Why You Need a Dopamine Detox: The Science Based Way to Master Self Control & Break Addiction Patterns with Dr. Alok Kanojia

This episode is brought to you by Momentous, Lifeforce, and One Skin. In today’s world, addiction takes many forms—whether it’s alcohol, drugs, social media, or snacking on ultra-processed foods. Certain key factors drive these behaviors and make breaking the cycle of addiction c ... Show More

EP #1543: The Healing Power of Mindfulness with Jon Kabat-Zinn, Ph.D.

Send us a textAre you ready to discover how simple mindfulness practices can rewire your brain and transform your health? In today's fast-paced world, many people struggle with stress, anxiety, and chronic health issues. This episode delves into the groundbreaking work of Jo ... Show More

261. The psychology of new years resolutions (BONUS)

This week we bring back an episode from 2022 on the psychology of New Years resolutions, the significance of the new year for making goals and promises to ourselves, why we set New Years resolutions, the typical reasons we tend to fail and how to be successful. We explore self ef ... Show More

Learning To Love Yourself

Valuing and caring for our own needs, wants, and desires is critical to our mental health and happiness. If we struggle to love ourselves and take care of ourselves, how do we deliver value to the rest of the world? In this episode, I discuss four actionable ways to love yourself ... Show More

Listen to millions of songs and podcasts on Anghami