<p>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</p><br><p><strong>In this episode, you’ll learn</strong></p><ul><li>Why big resolutions can trigger your threat system, even when you <em>want</em> change</li><li>How micromoments build safety and agency, which is how the brain rewires</li><li>A fast sensory reset for spiralling thoughts, plus a 10-minute action that restores control</li><li>A two-minute “toe dip” that breaks procrastination without shame</li><li>A “threat to choice” switch for doomscrolling and catastrophising</li></ul><p><strong>Key takeaways</strong></p><ul><li>Your brain is a prediction machine – it prefers the status quo because it’s easier to predict and therefore feels safer.</li><li>When change equals discomfort, uncertainty or not being instantly good at something, the threat system can hijack behaviour into avoidance, scrolling or over-planning.</li><li>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.”</li></ul><p><strong>The 3 tools (quick reference)</strong></p><ol><li><strong>Tool 1 – The 3–3–3 reset + 10-minute agency</strong></li></ol><ul><li>Name <strong>3 things you can see</strong>, <strong>3 you can hear</strong>, <strong>3 you can feel</strong> against your skin</li><li>Then do <strong>one thing you can influence in the next 10 minutes</strong> (single-task timer)</li><li>Finish with: <strong>“I didn’t solve everything, but I did choose and complete one thing.”</strong></li></ul><p><br></p><ol><li><strong>Tool 2 – The two-minute toe dip (procrastination reset)</strong></li></ol><ul><li>Set a timer for <strong>2 minutes</strong></li><li>Do <strong>only the first step</strong> (open the doc, write one line, open the bill, clear one corner)</li><li>Stop with permission – the win is <strong>starting</strong>, not finishing</li></ul><p><br></p><ol><li><strong>Tool 3 – The threat to choice switch (doomscrolling + catastrophising)</strong></li></ol><ul><li>Choose a daily cue (kettle, getting into bed, sitting on the loo, waking up)</li><li>Name it: <strong>“I’m checking for threat.”</strong></li><li>Flip the action for <strong>2 minutes</strong> (stretch, step outside, drink water, slow breaths)</li><li>For catastrophising: <strong>Worst case → most realistic → best case</strong> (restore range)</li></ul><p><br></p><p>If this episode helped, share it with someone whose brain might benefit and follow <em>Super Brain</em> so next week’s episode lands straight in your feed.</p><br><p><br></p><h2><br></h2><p><br></p><br><p><br></p><h2><br></h2><p><br></p><br><p><br></p><br><p><br></p><p>Support this show <a target="_blank" rel="payment" href="http://supporter.acast.com/superbrain">http://supporter.acast.com/superbrain</a>.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>