The second Friday in January is known as "Quitters Day" - the day we give up on our good intentions of New Year's resolutions. Why is it so hard to maintain what we set out to do on January 1st?
According to Psychology Today, there are three factors that cause us to fall off the wagon:
We set goals that are too large.
We set goals that are based on feelings rather than actionable items.
We set goals that don't foster long-term changes.
Here's some food for thought:
Attainable Goals
Instead of setting a "go big or go home goal", set a small goal that is attainable. For example, instead of setting a goal of going to the gym everyday, set a goal of going 3-4 times a week. Instead of cutting out alcohol or sugar completely, set a goal of giving yourself a pass once a week. Maybe you have a glass of wine or a dessert one night of the week.
Emotional Goals
Don't set feeling goals. Instead set a goal that initiates a change in your behavior. For example, instead of saying "my goal is to stop feeling stressed", say "every time I feel stressed, I'm going to pause and take a short walk", or "I'm going to do a deep breathing exercise".
Long-term Goals
Consider setting a lifestyle goal rather than an end goal. Instead of saying "I need to lose 10 pounds for my daughter's wedding", set a goal of being more active for your daughter's wedding. Maybe you set a goal that improves your health for the long term, rather than a goal with an end.
Here's what to focus on with your resolutions:
Keep it manageable: Strive for 90 percent goals that you are confident you can achieve.
Focus on actionable behaviors: Choose behavioral goals that are under your control.
Connect to your values: Identify the deeper “why” behind your resolution.
As you enter 2025, invest in yourself and set goals that are reasonable and attainable for the long term. Your future self will thank you.
“The new year stands before us, like a chapter in a book, waiting to be written.”
– Melody Beattie
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