If New Year’s resolutions leave you inspired one day and flattened the next, it’s not a willpower problem – it’s a nervous system problem. In this episode, Sabina shares three tiny, science-backed “micromoment” resets that help your brain feel safe enough to begin, plus a menu of quick interventions for common January traps like overthinking, doomscrolling, self-doubt, catastrophising, comparison, over-planning, worry and procrastinationIn this episode, you’ll learnWhy big resolutions can trigger your threat system, even when you want changeHow micromoments build safety and agency, w...
If New Year’s resolutions leave you inspired one day and flattened the next, it’s not a willpower problem – it’s a nervous system problem. In this episode, Sabina shares three tiny, science-backed “micromoment” resets that help your brain feel safe enough to begin, plus a menu of quick interventions for common January traps like overthinking, doomscrolling, self-doubt, catastrophising, comparison, over-planning, worry and procrastination
In this episode, you’ll learn
- Why big resolutions can trigger your threat system, even when you want change
- How micromoments build safety and agency, which is how the brain rewires
- A fast sensory reset for spiralling thoughts, plus a 10-minute action that restores control
- A two-minute “toe dip” that breaks procrastination without shame
- A “threat to choice” switch for doomscrolling and catastrophising
Key takeaways
- Your brain is a prediction machine – it prefers the status quo because it’s easier to predict and therefore feels safer.
- When change equals discomfort, uncertainty or not being instantly good at something, the threat system can hijack behaviour into avoidance, scrolling or over-planning.
- The antidote isn’t more pressure – it’s small, repeatable experiences that teach your nervous system: “This is safe. This is enough. I can do the next step.”
The 3 tools (quick reference)
- Tool 1 – The 3–3–3 reset + 10-minute agency
- Name 3 things you can see, 3 you can hear, 3 you can feel against your skin
- Then do one thing you can influence in the next 10 minutes (single-task timer)
- Finish with: “I didn’t solve everything, but I did choose and complete one thing.”
- Tool 2 – The two-minute toe dip (procrastination reset)
- Set a timer for 2 minutes
- Do only the first step (open the doc, write one line, open the bill, clear one corner)
- Stop with permission – the win is starting, not finishing
- Tool 3 – The threat to choice switch (doomscrolling + catastrophising)
- Choose a daily cue (kettle, getting into bed, sitting on the loo, waking up)
- Name it: “I’m checking for threat.”
- Flip the action for 2 minutes (stretch, step outside, drink water, slow breaths)
- For catastrophising: Worst case → most realistic → best case (restore range)
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