What's the best question to ask yourself when setting goals for the new year?

The single best question to ask, according to Chris Williamson, is: 'What would have to happen by the end of next year for me to look back and consider it a success?' This helps narrow down priorities to a few key areas.

How can I avoid feeling 'not enough' even after achieving success?

The feeling of 'not enoughness' often stems from trying to fix internal voids with external accolades, which is an 'unteachable lesson.' True satisfaction may come from less striving and a realization that external achievements don't guarantee happiness.

How can daily routines like morning sunlight or caffeine timing improve overall well-being?

Morning sunlight (even on cloudy days) can calm the amygdala, reducing fear. Delaying caffeine intake by 90 minutes after waking might help reduce the 1 PM slump, as the adenosine system is less dominant early in the day when the adrenal system is naturally active.

What is the 'Never Miss Two Days in a Row' rule for habit building?

This rule, from 'Atomic Habits,' states that missing one day of a habit is an error, but missing two days in a row is the start of a new (bad) habit. It helps alleviate the all-or-nothing mentality, encouraging quick re-engagement after a slip-up.

What are the core reasons for procrastination and how can I overcome it?

Procrastination typically stems from two reasons: not knowing what to do (action issue) or not knowing how to do it (skill issue). It can be overcome by identifying the very next physical, embarrassingly small action towards the goal, or by seeking the necessary knowledge/skill.

What is the 'Region Beta Paradox' and how does it affect personal change?

The Region Beta Paradox suggests that people might be better off if their situations were worse, as moderate discomfort ('meh') can lead to comfortable complacency. True change often requires enough pain to galvanize action, or a conscious decision to jump into uncertainty.

Why is it important to define specific 'Type One' and 'Type Two' decisions?

Inspired by Jeff Bezos, Type One decisions are irreversible, while Type Two decisions are reversible. Recognizing if you can 'go back' to your previous situation if a new venture fails can liberate individuals to take more risks and pursue dreams without fear of permanent failure.

What is the 'lonely chapter' in personal growth?

The 'lonely chapter' is a period during personal growth where one's development creates friction with old friends and routines, but a new support network hasn't yet been established. It's an uncomfortable, but normal, part of the process of significant change.

How does culture impact entrepreneurialism and risk-taking?

In some cultures, like parts of the UK, there can be a 'tall poppy syndrome' that discourages celebrating success and risk-taking, framing failure as embarrassing. In contrast, cultures like the US may view past failures as credentials or badges of honor, fostering a more entrepreneurial environment.

What is 'productivity dysmorphia' and how does it manifest?

Productivity dysmorphia is the inability to see one's own success or acknowledge the volume of one's output, despite high achievement. It's an internal 'drill sergeant' that makes people feel perpetually behind, even when working hard, leading to a sense of 'productivity debt.'

Why are male podcasters like Chris Williamson and Andrew Huberman often childless, as observed by a viral tweet?

This trend is linked to broader societal shifts, including increased life options, reliable contraception, and women's socioeconomic emancipation delaying family formation. For men, extensive personal and career development in their 20s and 30s can also mean they don't 'feel ready' for kids, even while recognizing the potential for meaning.

What is 'psychological stability' and why is it important in a partner?

Psychological stability in a partner refers to how quickly they return to an emotional baseline after an emotional disturbance. Chris Williamson suggests it's highly predictive of relationship outcomes, highlighting the value of a partner who provides a 'safe harbor' amidst life's challenges.

Chris Williamson: Fix This One Habit And 2026 Will Be Your Best Year!

The Diary Of A CEO

People & Blogs6 min read148 min video

Dec 29, 2025|2,547,984 views|54,948|6,881

The Diary Of A CEO steven bartlett steve bartlett podcast the diary of a CEO podcast life lessons CEO

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Key Moments

TL;DR

Revolutionize 2026 by embracing thoughtful goal-setting, self-compassion, and foundational habit changes.

Key Insights

Define a clear, limited number of goals for the year by asking what success truly looks like by year-end, rather than over-committing.

Prioritize subtraction in goal setting, acknowledging that adding new habits often requires letting go of existing time-consuming activities.

Address foundational habits like sleep, phone usage, and alcohol consumption, as these often underpin the success of other desired changes.

Cultivate an 'unteachable lesson' mindset: acknowledge that genuine lessons about happiness and fulfillment often come from experiencing success (or failure) firsthand, not just being told.

Embrace the 'lonely chapter' of personal growth, understanding that significant change often creates a temporary disconnect from old friends and routines.

Challenge the 'productivity dysmorphia' common among high-achievers, recognizing and celebrating current accomplishments rather than perpetually feeling behind.

SETTING REALISTIC AND MEANINGFUL GOALS FOR 2026

As the new year approaches, many reflect on their lives and aspire for change. This introspection is healthy, but common pitfalls include over-committing and setting unrealistic expectations. Instead of a long list of resolutions, individuals should ask: 'What would have to happen by the end of 2026 for me to look back and consider it a success?' This question often distills aspirations down to a few core objectives. It's crucial to acknowledge that one cannot achieve everything; picking up a new goal frequently necessitates putting something else down. Overloading oneself, much like a buffet plate, does not increase capacity but guarantees failure.

THE POWER OF SUBTRACTION IN HABIT FORMATION

Contrary to popular belief, effective goal-setting isn't always about addition; it's often about strategic subtraction. Most new year's resolutions demand more time or energy, which is a finite resource. It's vital to consider what habits or activities must be removed or reduced to create space for new ones. This 'addition and subtraction list' should ideally net out to zero, ensuring that new commitments are balanced with eliminations. Reflecting on activities that lead to future misery (e.g., excessive phone use, lack of presence) can guide this subtraction process, allowing individuals to align current actions with long-term well-being.

QUESTIONING CULTURAL NORMS AND PERSONAL ANXIETIES

Chris Williamson highlights the 'deferred life hypothesis,' where many believe their real life hasn't truly begun, constantly putting off happiness until future conditions are met. Problems are an inherent 'feature, not a bug' of life, meaning there will never be a time without challenges. This realization should spur immediate living. Individuals should also question the societal pressure of endless striving, which often stems from a sense of insufficiency and a belief that external accolades can fill internal voids. These are 'unteachable lessons,' best learned through personal experience rather than mere instruction.

THE IMPACT OF OBSERVABLE VS. HIDDEN METRICS

Societal definitions of success often prioritize 'observable metrics' like job titles, salary, or material possessions, over 'hidden metrics' such as peace of mind, family time, or health. Trading hidden metrics for observable ones, such as accepting a longer commute for a higher salary, frequently leads to decreased happiness. The parable of the Mexican fisherman illustrates this, showing how an endless pursuit of more can lead back to the very simplicity one already possessed, but with immense effort. True success varies for each individual and requires quiet reflection to identify what truly brings fulfillment, rather than adopting external ideals.

PRACTICAL HIGH-ROI HABITS FOR PERSONAL GROWTH

Several high-return, low-effort habits can significantly improve quality of life. Eliminating phone use in the bedroom, for instance, enhances sleep quality and creates a peaceful morning routine. Taking a short morning walk, even without sunlight, calms the mind and reduces fear responses. Delaying caffeine intake for 90 minutes after waking optimizes natural energy rhythms. A more significant, yet impactful, change is abstaining from alcohol for six months. This forces individuals to re-evaluate social interactions and often reveals alcohol's role as a crutch, leading to better sleep, eating, and overall well-being. These foundational changes often act as 'first dominoes,' enabling the success of other desired habits.

COMBATING PRODUCTIVITY DYSMORPHIA AND PROCRASTINATION

Many high-achievers suffer from 'productivity dysmorphia,' an inability to recognize their own output, leading to a constant feeling of being behind. This mindset means that even a successful day only achieves a 'draw,' never a 'win.' To counter this, individuals should identify one crucial task for the day and focus solely on accomplishing it, even if it's daunting. Procrastination often stems from not knowing the next 'physical action' or lacking the 'skill' to perform a task. Breaking down large goals into 'embarrassingly small' steps, as Jordan Peterson suggests, makes them approachable. Furthermore, embracing that 'you never crack it' with habits – always anticipating and planning for inevitable setbacks – solidifies long-term consistency.

THE UNTEACHABLE LESSON OF FINDING TRUE PURPOSE

Realizing that external achievements don't solve internal voids is an 'unteachable lesson.' People often need to pursue and achieve material desires to fully understand their limitations in bringing lasting happiness. This applies to broad life decisions, such as having children. Despite current societal trends towards independence, the 'meta brain'—a regret brain decades in the future—often signals that increased dependence and responsibility (like parenthood) can bring profound meaning. While fear of the unknown and sacrifice are natural, the decision to embrace such a significant life change often comes from a deep, internal shift rather than logical preparedness.

NAVIGATING THE LONELY CHAPTER OF PERSONAL GROWTH

Significant personal growth inevitably leads to a 'lonely chapter.' This occurs when individuals outgrow old friendships and routines but haven't yet built new connections aligned with their evolving selves. This period is characterized by discomfort, self-doubt, and the temptation to revert to old patterns. It's crucial to acknowledge that this discordance is a 'feature' of growth, not a 'bug.' Resisting the 'equilibrium' — the universe's inherent pull to remain typical — requires immense energy and courage. This means making deliberate sacrifices in existing areas of life to create the necessary space and energy for personal transformation.

DEVELOPING PSYCHOLOGICAL STABILITY AND ATTRACTIVENESS

When seeking a partner, 'psychological stability' is a highly predictive trait for relationship success—referring to how quickly someone returns to emotional baseline after an upset. Other desirable traits include conscientiousness, moderate agreeableness, and moderate openness to new experiences. For those seeking love, an honest self-assessment is key: 'Am I the sort of person who the sort of person I want to date wants to date?' This often points to self-improvement areas like physical fitness (gym), updated appearance (wardrobe), and pursuing activities where one naturally encounters potential partners who share similar interests. For women, cultivating 'receptiveness' can encourage men, who may be hesitant to approach, to initiate connections.

EMBRACING AGENCY AND OVERCOMING ADVERSITY

Ultimately, the most important component of human joy and endeavor is 'agency'—the belief that one has the ability to impact their surroundings. Life will present continuous problems and stressors, which are features, not bugs. While internal striving and ambition are powerful initial motivators, relying solely on self-hatred or external validation is a toxic fuel source in the long run. After the initial 'escape velocity' of starting a new endeavor, a more compassionate and self-loving approach is needed. This year, Chris Williamson's personal battle with mold poisoning highlighted the importance of taking pleasure in 'boring victories' and appreciating small joys amidst significant personal challenges, reinforcing the idea that agency and resilience are continuously cultivated.

Mentioned in This Episode

●Tools

●Books

●Studies Cited

●People Referenced

Annual Review & Habit Building Cheat Sheet

Practical takeaways from this episode

Do This

Ask 'What would have to happen by end of next year to consider it a success?'

Assume you can do no more than you're doing now (subtraction first).

Ask 'How would I spend my day to make 85-year-old me miserable?' to identify bad habits.

Reflect on what the 'movie audience' would scream for you to do in your life.

Consciously design your habits, especially around review periods.

Remove your phone from the bedroom at night (use a radio alarm clock).

Take a 10-minute walk after every meal to regulate glucose and aid digestion.

Push caffeine intake to 90 minutes after waking to align with adrenal system.

Try no alcohol for 6 months (with an end date) to understand hidden costs and build new habits.

Aim for consistency over perfection in habits (e.g., 'never miss two days in a row').

Have a strategy for getting back on track when you inevitably fall off (don't expect to 'crack' habits permanently).

Identify the 'one thing' that would make your day a success and tackle that first.

Break down big tasks into the 'next physical action' to overcome procrastination.

Cultivate receptiveness in dating (for women) to encourage men to approach.

Acknowledge and feel your emotions, rather than suppressing them.

Set aggressive career and personal development goals: aim for 'escape velocity' by focusing energy and eliminating distractions.

Avoid This

Set unrealistically high goals that involve only adding new things without subtracting others.

Rely solely on motivation and enthusiasm for long-term goal achievement.

Sacrifice hidden metrics (e.g., peace of mind, family time) for observable metrics (e.g., higher salary, job title).

Assume that external accolades or material possessions will fix internal voids or happiness problems.

Stay in 'region beta' (comfortable complacency) where things aren't bad enough to leave but not good enough to stay.

Paralyze yourself with 'overanalysis paralysis' due to too many choices.

Procrastinate due to not knowing what to do or how to do it; break it down or seek knowledge.

Let small errors snowball into complete habit abandonment; re-engage quickly.

Underestimate the energy cost of being different; budget your energy by saving elsewhere.

Allow culturally ingrained negativity or 'tall poppy syndrome' to deter your ambition.

Put off living your 'real life' for a future ideal; life is happening now.

Common Questions

Most New Year's resolutions fail because people tend to focus on adding new things without subtracting old ones, leading to an overloaded 'plate.' They also rely too heavily on initial motivation, which is an unreliable fuel source for long-term change.

Topics

New Year's Resolutions Maslow's Hierarchy

Mentioned in this video

personBarry Schwartz

Psychologist and author, known for his work on the 'Paradox of Choice'.

bookThe Alchemist

A book by Paulo Coelho about a young boy's journey to find a treasure, only to discover it was in his backyard all along, illustrating that lessons are often learned through experience.

personNaval Ravikant

An entrepreneur and investor, quoted for saying it’s easier to achieve material desires than to renounce them, and on procrastination being the avoidance of discomfort.

toolAnnual Review Template (chriswillx.com/re)

A free template designed by Chris Williamson for self-reflection and goal planning at the end of the year, available for download.

toolGetting Things Done (GTD)

A productivity strategy by David Allen that involves breaking down large goals into small, actionable steps by identifying the 'next physical action' needed.

toolBlue Yeti USB mic

A microphone used by Chris Williamson for his first podcast episodes, symbolizing an embarrassingly small but necessary starting point.

toolSpotify Wrapped

An annual personalized summary of streaming data from Spotify, mentioned in the context of podcast charts and the British press's reaction.

toolPipedrive

A CRM tool recommended for sales teams to manage clients, automate tasks and scale with a business.

studyRegion Beta Paradox

A psychological concept explaining that a worse outcome can sometimes be preferable to a moderately bad one, as it galvanizes people to act.

bookThe Paradox of Choice

A book mentioned by Barry Schwartz, illustrating that too many choices can lead to less satisfaction and decision paralysis.

bookThe Blind Watchmaker

A book by Richard Dawkins cited in Jeff Bezos' shareholder letter, illustrating how living organisms constantly work against entropy to maintain their distinct state, thus requiring energy for 'differentiation'.

personEckhart Tolle

A spiritual teacher and author, referred to for a message of 'being enough already', contrasting with David Goggins' approach.

personAlain de Botton

Philosopher and author, quoted for saying, 'The best men are those who have been broken.'