If you made a resolution to lose weight, get fit, or optimize your brain health so you can prevent Alzheimer’s — but you have a history of not staying on track — this episode is for you.

Chances are you've been approaching your health goals by focusing on these desired outcomes and relying on motivation and willpower to achieve them. But what if that's exactly why it’s not working?

In this episode, Amy shares the science-backed roadmap for creating lasting change by identifying and addressing the barriers to change — so you can finally start building real momentum and get the results you've always wanted.

🎧 What to Listen For

• [00:25] Why most New Year’s resolutions fail — and what to do instead
• [01:45] The #1 mistake women make when setting health goals
• [03:00] What Arnold Lobel’s “Frog and Toad” story teaches us about willpower
• [05:00] Why successful change is NOT about motivation (and what to focus on instead)
• [06:20] The 4 levels of change
• [08:40] How to identify what type of behavior change you’re trying to make
• [11:00] The 5 stages of change — and the roadmap to transformation
• [13:15] Why ambivalence is the sneaky trap of the “yes, but…” stage
• [15:00] The power of situational agency
• [19:40] The most overlooked factor in behavior change

True change doesn’t start with a better diet or exercise plan — it starts by understanding exactly where you are on the path and identifying the barriers that are in your way. In this episode, you learned how to use the stages of change and types of behavior change to create a realistic, science-backed action plan. Remember: it’s not about doing more — it’s about doing what’s right for your current stage.

👉 Listen now to take the first step toward lasting brain health and joyful living. Don’t forget to subscribe to the podcast, join the mailing list, and check out next week’s episode on the internal environment — the thoughts that sabotage your goals before they even start.

🔗 Important Links Mentioned

• Angela Duckworth’s article: Willpower Doesn’t Work. This Does. – https://www.nytimes.com/2025/12/28/opinion/willpower-doesnt-work-this-does.html
• Book: Tiny Habits by BJ Fogg – https://tinyhabits.com/book/
• Book: Grit by Angela Duckworth – https://angeladuckworth.com/grit-book/

RESOURCES:

• Book a FREE Discovery Call with Amy Lang
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Follow Amy on Instagram @habitwhisperer
• Follow Amy on Facebook @amylangcoaching