ZOE Science & Nutrition – Episode Recap: How to Maintain New Habits in the New Year

Guests: Dr. Tara Swart (Neuroscientist) & Sarah Berry
Host: Jonathan Wolf
Date: January 20, 2026

Main Theme & Episode Purpose

In this episode, the ZOE Science & Nutrition team explores the science behind making and maintaining new habits, especially around the New Year. Neuroscientist Dr. Tara Swart and nutrition scientist Sarah Berry join host Jonathan Wolf to discuss why habit change is so challenging, the neurological realities beneath common pitfalls, and how small, consistent changes can lead to enduring personal transformation. They wrap up with clear, practical advice for listeners seeking lasting change.

Key Discussion Points & Insights

1. Why Is It So Hard to Change Habits?

• One-Off vs. Patterns:
  Jonathan Wolf shares that he finds it easy to get back to healthy eating after a single holiday or event (like Christmas Day), but a whole week offtrack feels much harder to correct. He asks if there’s science behind this experience (00:15).
• Tara Swart explains:
  • “Overindulging for one day isn't going to change the thoughtful behaviours that you have set up already.” (01:30)
  • The real danger is multi-day lapses, which can trigger the brain’s “all-or-nothing” thinking: “The normal default for the brain is to say, well, you've messed this up now. So basically you failed.” (01:45)
  • Guilt and self-loathing can perpetuate failure. Being kind to yourself and giving yourself permission to reset is essential. (02:02)

2. Self-Compassion: Beating the Inner Critic

• Jonathan likens adult shame over broken resolutions to the dramatic meltdowns of a three-year-old:
  • “It's so obvious with a three year old... Don't give up, everything's fine, you should just go and do it again. So...the same for me, but maybe I'm not so good at saying don't give up.” (02:18)
• Tara emphasizes:
  • “We're much, obviously much kinder to our children and our pets than we are to ourselves. We don't give ourselves that same break...” (02:53)
  • Emotions in adults are regulated, but the inner turmoil matches that of a toddler (03:17–03:32).

3. The Real Timeline of Habit Change

• Myth Busting:
  Tara dispels common claims ("It takes two weeks, 42 days, 66 days..."), saying:
  • “None of those are true because basically it depends what it is.” (03:40)
• Examples:
  • Small change (e.g., eating one square of chocolate instead of a bar): possibly two weeks.
  • Profound change (emotional intelligence, intuition): “That’s going to take at least nine months...literally like the gestation period of a baby.” (04:00)
• Intensity, Not Just Time:
  Using the analogy of learning a language, Tara notes: “...the intensity of the effort that you put into learning something new or changing a habit...those are the same things.” (04:33)

4. Motivation, Timing, and Triggers

• Jonathan and Tara discuss how the time of year rarely makes a difference unless paired with strong motivation or a tangible goal (e.g., wedding, impending vacation).
  • “…there either has to be something really bad, like a health scare, or something really good, like what you're going to look like on your wedding day to make you behave in a way that you obviously can, but it's definitely harder to do just in normal life.” (06:29)
• Tara notes that choosing your own meaningful “start date” (e.g., birthday, September) can be as effective as January.

Actionable Advice & Practical Tips

(Segment starts at 07:02)

Dr. Tara Swart’s Top Tips for Habit Change:

• Break Changes Down:
  “Break things down into bite sized chunks. So small things you feel confident you can do...” (07:44)
• Focus on Do’s, Not Don’ts:
  “Think about things you are actively going to do rather than things that you don't want to do.” (07:52)
• Micro Goals:
  “Going to bed 15 minutes earlier... walking 1,000 extra steps... eating broccoli instead of a burger...” (07:56)
• Celebrate and Reward Progress:
  “Probably even like having fun and giving yourself a reward once you achieve the first set of micro goals...” (08:27)
• Enjoy Your Food:
  “If a food is too healthy to be enjoyed, it's just not healthy for you at all.” (08:54)

Jonathan’s Personal Example

• Shares his shift from tea with two sugars to none, using gradual reductions rather than “cold turkey”:
  • “I couldn’t go cold turkey... but I was able to reduce it to one sugar immediately... a couple of months after that, I then went to no sugar...” (09:30)
  • Finds now, even a little sugar is “disgusting” and recognizes this as rewiring his brain through micro-changes. Tara confirms this is a “Perfect example.” (10:32)

Notable Quotes & Memorable Moments

• On the myth of a fixed timeline:
  • Tara: “None of those [set timeframes] are true because basically it depends what it is.” (03:40)
• Why guilt perpetuates failure:
  • Tara: “The normal default for the brain is to say, well, you've messed this up now. So basically you failed...But it's so important to not beat yourself up and start again.” (01:55–02:09)
• On the pleasure of eating:
  • Tara: “If a food is too healthy to be enjoyed, it's just not healthy for you at all.” (08:54)
• On triggers to real change:
  • Tara: “There either has to be something really bad, like a health scare, or something really good, like what you're going to look like on your wedding day...” (06:29)

Time-stamped Guide to Important Segments

• 00:01 – 01:26: Introduction & why habit change is difficult
• 01:26 – 03:32: The psychology of setbacks and adult self-compassion
• 03:40 – 05:21: How long does habit change really take? Intensity and context
• 05:21 – 07:02: On motivation, goals, and the timing of resolutions
• 07:02 – 08:54: Actionable advice and Tara’s top habit-changing tips
• 09:09 – 10:32: Jonathan’s story of habit change in practice; micro-changes

Summary Takeaways

• Habit change is not a function of dates or willpower alone—meaningful motivation and micro changes are key.
• Set yourself up for success by being kind to yourself, focusing on incremental shifts, celebrating progress, and enjoying the journey.
• The timeline for ingraining habits varies widely; consistency and personal context matter most.