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As we usher in the new year, millions of people make New Year’s resolutions with the goal of improving their lives—whether it’s exercising more, eating healthier, or adopting a more balanced lifestyle. Yet, by the end of January, many of these resolutions remain unfulfilled. According to Dr. Safia Debar, M.B.B.S., a general practitioner and resiliency expert at Mayo Clinic Healthcare in London, the reason for many broken resolutions may not be a lack of motivation, but rather something more insidious: self-limiting beliefs.
Self-limiting beliefs are thoughts or beliefs about yourself or the world around you that restrict you from reaching your full potential, Dr. Debar explains. These beliefs often act as invisible barriers that prevent individuals from pursuing their goals. For example, someone might believe they “can’t lose weight” or that they “hate exercise,” thoughts that can stop them from even trying to change their habits. “Some self-limiting beliefs are rooted in unchallenged assumptions,” says Dr. Debar. “For instance, the idea that you can’t enjoy exercise if you dislike the gym, or that you ‘just have a sweet tooth’ and can’t resist sugary foods. These beliefs aren’t inherently true—they’re just stories we’ve told ourselves.”
The first step in overcoming self-limiting beliefs, according to Dr. Debar, is to become aware of them. “These beliefs often operate below the level of conscious thought, and your mind may go to great lengths to justify and reinforce them,” she explains. This makes it difficult to challenge them without reflection.
Dr. Debar advises journaling or talking with a trusted person to help uncover limiting thoughts. “Write down what’s in your head when a goal feels particularly difficult,” she suggests. “By looking back at your reflections, you can spot patterns or negative assumptions that are impeding your progress.”
For example, if you’re struggling with weight loss, you might ask yourself questions such as: Where did I learn that I can’t lose weight? What do I believe about myself when it comes to my health? “Often, we find that these beliefs are not our own,” Dr. Debar notes. “They could come from parents, teachers, or even societal expectations.”
Once a self-limiting belief has been identified, the next step is to break down your goals into smaller, manageable steps. The key to lasting change, Dr. Debar says, is to take small, consistent actions. “The brain doesn’t like change, so when you start with tiny steps, it reduces resistance and helps build momentum,” she says.
For example, if your goal is to exercise more, start with just a few minutes each day. “Five minutes a day will establish the habit and reinforce the belief that you can follow through,” Dr. Debar explains. Similarly, if you want to eat healthier, try incorporating one extra serving of fruit or vegetables each day. Over time, these small changes can add up to significant transformations.
Dr. Debar cautions against trying to make drastic changes all at once. “When we try to do everything at once, we often feel overwhelmed and demoralized,” she says. “This can lead to self-sabotage and reinforce the very beliefs that are preventing us from succeeding.”
While the new year can provide a boost of willpower and optimism, Dr. Debar stresses that lasting change doesn’t rely on willpower alone. “True behavioral change comes from consistent, incremental progress,” she says.
So, as you move forward with your New Year’s resolutions, remember that identifying and challenging self-limiting beliefs can be a game-changer. By starting small, being consistent, and questioning the beliefs that hold you back, you can overcome the barriers that may have stood in your way in previous years. And most importantly, you’ll be on a path to creating lasting positive change in your life.
