New Year’s resolutions for the overcommitted

Every January, millions of people set ambitious New Year’s resolutions. They do this with genuine enthusiasm, hoping to transform their lives. Yet research indicates that by January 8th, just one week into the year, a quarter of these resolutions have already failed. By the end of the year, most individuals return to their familiar patterns, and the promises they made to themselves are often abandoned. My life doesn’t permit me the luxury of being part of that statistic.

I operate at the intersection of three distinct and demanding identities: a PhD scholar at Oxford researching outer space financing, the founder of a career advancement platform called Network Capital, and a father to a one-year-old. This combination creates a specific set of constraints. I do not have the luxury of surplus time, nor do I have the capacity for wasted effort. 

New Year’s resolutions fail not because of a lack of intention or ambition. The problem is that behavioral change is tough when you are already maximizing your cognitive load. Standard resolutions set us up for failure by demanding too much, too fast, without a realistic road map for execution.

Fortunately, there is a clearer path. By viewing personal change through the analytical lens of a founder and a researcher, I have shifted my focus away from resolutions entirely. Instead, I rely on operational protocols.

The Resource Constraints of Willpower

The first critical realization is that willpower is a finite resource. In the business world, we understand that a company cannot scale solely on the heroic efforts of a founder; it requires scalable systems. The same logic applies to personal performance. When I have been awake since the early morning hours with a child, my reserve of willpower is depleted by midday. If a resolution depends on my feeling motivated to write or exercise, I will likely fail.

Consequently, I have adopted the concept of marginal gains.

Popularized by James Clear in Atomic Habits, this approach rejects the requirement for massive, immediate overhauls. Instead of attempting to change everything simultaneously, the focus shifts to becoming just one percent better each day. Psychologist Amy Cuddy refers to this as “self-nudging,” which involves setting small, manageable goals rather than overwhelming ones.

In the context of my PhD, I do not resolve to finish an entire chapter in a sitting. I commit to writing one clear paragraph per day. For my physical health, I do not commit to an hourlong workout. I commit to five minutes of movement. In my role as a father, I do not aim for perfection. I commit to an hour of undivided interaction with my daughter.

These smaller commitments work because they are sustainable even during periods of high stress. They compound over time, creating a trajectory of success that relies on consistency rather than intensity.

Engineering the Environment

As a founder, I spend considerable time optimizing workflows to reduce friction. I realized I needed to apply this same logic to my daily life. Strategies that rely on memory or discipline are fragile; strategies that rely on environmental design are robust.

Multitasking behavioral change is generally ineffective. To manage the conflicting demands of fatherhood, academic research, and business leadership, I must engineer my environment to force focus. The cost of context switching is high; it takes significant time to refocus after an interruption.

When I am in a specific location on campus, I am a researcher. In that space, I do not check corporate communication channels. When I enter my home, I place my phone in a separate room. This simple environmental constraint ensures that I am present for my child. I make the correct choice, the default choice, by removing the option for distraction.

The Data-Driven Review

The final component of this approach is drawn from Tim Ferriss. Rather than looking forward with vague aspirations, I conduct a “Past Year Review.” This process is analytical and grounded in actual performance data.

I create two columns labeled “Positive” and “Negative.” I then review my calendar from the previous year, week by week. I note the people, activities, and commitments that produced the strongest results in each category.

As a student and founder, this audit provides necessary clarity. I often find that certain recurring meetings drain energy without adding value to the company. I find that specific research areas were intellectually interesting but irrelevant to my thesis. Conversely, I see that specific, consistent blocks of time with my family provided the highest return on emotional investment.

Once the data is collected, I apply the 80/20 principle. I identify which 20% of activities in the positive column produced the most significant results. Then, I take immediate action. I schedule more of those experiences into the calendar for the upcoming year immediately. Simultaneously, I create a “Not-to-Do” list derived from the negative column. This acts as a filter. It allows me to remove obligations that do not serve my family, my degree, or my company.

The Path Forward

Whether you are balancing a portfolio of careers, raising a family, or pursuing a degree, the principle remains consistent. Sustainable change does not result from a burst of enthusiasm in January. It results from small, consistent actions aligned with your actual capacity and values.

We often assume that to achieve significant goals, such as building a company or earning a doctorate, we need to be rigid with ourselves. We believe we need punishing resolutions. However, when you are already operating under pressure, rigidity leads to breaking points.

This year, I am not making a resolution to be a better father, a smarter student, or a more successful founder. I am simply building a system that facilitates those outcomes. I am optimizing for the one micro-improvement a day. I am trusting the protocol.

Progress creates the fuel we lack. We secure the future by optimizing the present moment. For the overcommitted, this protocol offers a necessary operating system. It changes the goal from overnight transformation to sustainable high performance.