As the New Year begins, many of us find ourselves setting ambitious resolutions, only to break them days later. So, how can we set meaningful goals, break bad habits, and stick to our plans? Dr Ritz Birah, psychologist and an expert in habit formation and personal growth, shares practical strategies for achieving success and staying motivated throughout the year.

PepTalk expert and speaker Dr Ritz recently appeared on GB News, sharing her best ideas for creating meaningful goals in 2025 and beyond. We've summarised her top tips below, or watch the video:

⮕ Learn more and book Dr Ritz Birah to talk to your team

The Importance of Journaling

One of Dr Ritz’s top recommendations for starting the year right is journaling. According to her, writing down your thoughts, intentions, and goals can help clear mental clutter and provide clarity.

“Goals often fail because they’re too broad or ambiguous,” she explains. “Our brain loves structure and patterns, and journaling is a fantastic way to bring clarity to what you truly want.”

Differentiating Goals from Resolutions

Dr Ritz emphasises the importance of differentiating between vague resolutions and structured goals. While resolutions may lack focus, goals are more specific and actionable. She suggests integrating journaling into daily routines to maintain consistency, leveraging tools and techniques like habit stacking.

Habit Stacking: Building New Routines

Habit stacking involves building new habits on top of existing ones. For instance, Dr Ritz has developed a WhatsApp-based journaling service called "Reflect with Doctor Ritz." This service delivers daily prompts, such as affirmations in the morning and gratitude exercises at night, to encourage users to stay consistent.

“The key is repetition,” she says. “When we repeat actions at the same time every day, we form neural connections that make those actions automatic.”

Examples of Habit Stacking

Dr Ritz shares her own experience:

“I wanted to start waking up at 5 a.m. to have a ‘power hour’ before my household woke up. My reward wasn’t just getting out of bed but enjoying a hot cup of tea. That small reward helped me build momentum until the habit felt natural.”

She also recommends practical steps, like laying out running clothes the night before if you plan to jog in the morning. Visual cues can serve as powerful motivators.

The Role of Gratitude

Negative thoughts often creep in at the end of the day, leaving us feeling discouraged and unmotivated. Dr Ritz suggests using gratitude as a tool to combat this negativity.

“Before bed, ask yourself: What are three things I’m grateful for today? What went well? What am I proud of?” she advises. “These questions release dopamine and help your brain focus on positive memories, which sets you up for a better start the next day.”

EXPLORE: PepTalk's Top Gratitude Speakers

The Power of 1% Improvements

Dr Ritz champions the idea of small, incremental progress. Instead of striving for drastic changes, she recommends aiming for a 1% improvement each day.

“Let’s say you want to eat less chocolate but indulge one day,” she explains. “Rather than feeling guilty, plan a small change for tomorrow—swap the chocolate for a protein bar or a date. Small, achievable steps lead to long-term success.”

This concept of marginal gains ensures that progress feels manageable, motivating, and sustainable over time.

Small Steps

Dr Ritz Birah’s advice is a refreshing reminder that setting and sticking to meaningful goals doesn’t require drastic measures. By incorporating habits like journaling, leveraging habit stacking, practising gratitude, and focusing on small, consistent improvements, anyone can turn resolutions into lasting routines.

So, as you embark on your journey this year, consider dusting off your journal and starting small. After all, even 1% progress can lead to remarkable transformations over time.

Ready to get started? Pick up your journal today and take that first step toward a brighter, more fulfilling year💡 And if you'd like to book Dr Ritz for an inspiring New Year recharge? Email us at hello@getapeptalk.com or send us a message via the chat. You can also call us on +44 20 3835 2929 (UK) or +1 737 888 5112 (US). Remember, it’s always a good time to get a PepTalk!

What to read next:

Written by