Neuroscientist and psychologist Anaclaudia Zani, a professional with thirty years of research on human behavior, offers a perspective on the cause of this phenomenon.
The approach of the end of 2025 often motivates the revision of objectives and the establishment of new objectives for the following cycle. However, survey data indicates that a high percentage of individuals, estimated as high as 80%, abandon their New Year’s resolutions before February. This pattern reverses the initial surge of motivation into a feeling of frustration.
Neuroscientist and psychologist Anaclaudia Zania professional with thirty years of research into human behavior, offers perspective on the cause of this phenomenon and presents methods for countering self-sabotage. The expert explains that non-compliance with resolutions is not primarily a lack of discipline, but rather a manifestation of a mode of cerebral self-protection. The brain tends to prioritize old habits and established mental shortcuts.
Zani, who is also the creator of EITA Mentora Virtual, an artificial intelligence tool for emotional rationalization, defines the brain as an information processor that responds to the interpretation and narrative that the individual constructs about the world. In this context, procrastination is associated with self-criticism and the fear of frustration of not completing a task perfectly. This fear can lead to inaction. The expert suggests that it is more productive to initiate action, even if imperfect, by recognizing that each process takes time.
The neuroscientist emphasizes that achieving set goals goes beyond will, being deeply linked to brain structure and psychological biases that guide behavior. The human brain is programmed to conserve energy and avoid complex cognitive efforts, which is the opposite of what behavioral changes require.
The brain often functions in a mode “autopilot“, favoring consolidated neural networks. Routines and paths already taken, even if harmful, are perceived as more comfortable than new ones. The introduction of changes requires the formation of new neural connections, a process that requires effort, time and consistency. The organism manifests a natural resistance to these new beginnings.
Initial motivation, which involves the release of the neurotransmitter dopamine when goals are set, is quickly turned off if the reward takes time to manifest. Without immediate results, the brain tends to revert to previous behavior patterns and the comfort zone.
Additionally, abstract goals and vague goals create confusion in the brain, while excessive resolutions cause cognitive overload. The brain needs clarity on the mode of action to stay focused. Wide resolutions, such as “get in shape” or “take care of your health”are not specific. It is necessary to give clear instructions to the brain to avoid a return to automaticity. Exaggerated optimism about the ability to change and underestimation of obstacles are also forms of self-sabotage. Promises must be realistic, because overconfidence can lead to frustration and abandoning the goal at the first setback.
The neuroscientist emphasizes the biology behind the failure, emphasizing that the brain is not fixed; neuroplasticity offers a real possibility of transformation. Change is consolidated when it becomes a habit. The expert recommends the following reprogramming techniques:
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Set specific and realistic goals: Replace generic goals (e.g. “I’m going to exercise”) with concrete goals (e.g. “walk 20 minutes three times a week”). Clarity reduces mental overload and provides a map ready to act.
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Start with small, consistent steps: Avoid drastic changes, prioritizing gradual, frequent steps. Neuroplasticity benefits from the gradual repetition of new behaviors.
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Use rewards: Include small rewards and positive reinforcements to simulate the quick result the brain likes, helping to solidify the new behavior.
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Practice self-compassion: In case of failure, it is crucial to start again without punishment or guilt, because self-criticism activates stress and fear mechanisms. The focus should be on progress, not perfection.
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Share the commitment: Communicating goals to third parties (friends, family or groups) is perceived by the mind as a sign of commitment and social responsibility, reinforcing the new goal.
The expert’s conclusion is that understanding brain mechanisms and the strategic application of neuroscience and psychology are fundamental for 2026 to become a period of effective and transformative change.
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