ZOE Science & Nutrition Recap: How to maintain new habits in the New Year | Tara Swart & Sarah Berry
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Jan 20, 2026 
Dr. Tara Swart, a neuroscientist and expert on habit formation, joins Sarah Berry to explore why forming new habits can be challenging. Tara reveals that habit formation timelines vary, with more complex changes taking months. She emphasizes overcoming guilt and negative thoughts after setbacks to sustain progress. Using relatable examples, she highlights the importance of clear goals and timing, showing that small, consistent actions and rewards can lead to lasting change. Get ready to rethink your resolutions!
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One-Day Slip Versus Weeklong Drift
- Jonathan describes how a single day of overindulgence doesn't derail his habits but a full week does.
- Tara explains guilt often leads people to give up after setbacks instead of restarting promptly.
Habit Formation Varies By Complexity
- Habit formation time varies greatly depending on complexity and intensity of practice.
- Simple swaps can take weeks while deep identity changes may take around nine months or more.
Intensity And Context Speed Learning
- Habit change is essentially learning something new, and intensity affects mastery.
- Structured practice and clear deadlines (like exams or trips) accelerate progress.