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Don’t Be a Quitter

Don’t Be a Quitter

A lot of people look at January 1 as a good time to make a fresh start—at least for a while.

However, studies have found most people quit those resolutions within two weeks of the new year. That’s why the second Friday of the year has been dubbed “Quitter’s Day.”

So, why don’t some of the resolutions we make stick, and how can we remedy that?

One problem is how we form our goals. According to one survey, nearly 62% of people feel “pressured” to set a resolution, and almost 67% intend to set three or more goals.

In other words, sometimes we drop these plans because:

  • We’re not that dedicated to it and we just feel like we have to pick something.
  • We’ve set so many resolutions or such complicated goals that the finish line is unreachable.

And that’s why only 9% of adults stick to their resolutions all year. The good news is that there are tricks you can use to make your resolutions last, including:

Setting specific goals.
Saying you want to “exercise more” isn’t enough. One study found that setting specific goals made you 43% more likely to achieve them. So, write your goal in the present tense and be as specific as possible. An example of such an affirmation is, “I exercise 30 minutes daily.”

Finding your why.
What’s in it for you to complete this goal? If you set an arbitrary resolution you’re not emotionally invested in, you’ll probably quit because lasting change requires you to be driven. So, sure, maybe losing weight is your goal, but why? Is it to fit into your favorite jeans again, or something else?

Making a timeline.
Changing our habits takes time—about 66 days on average. Let’s say you want to reduce your screen time to improve your mental health. You’re probably not going to quit social media cold turkey on January 1 for 365 days. What you can do, however, is make a timeline of smaller goals leading up to the overall resolution. For example, you can decrease your screen time a little more every week until you reach your overall goal. That way, it will be less overwhelming.

Teaming up with an accountability partner.
One study found that just telling someone you have a goal increases your success rate 65%. But, doing specific check-ins to tell them what you’ve completed leading up to the final goal can boost your chances of achieving your resolution by as much as 95%.

Giving yourself some grace.
Change isn’t easy, and nobody’s perfect. If you slip up and eat a cupcake when you’re avoiding sweets or you skip leg day, it’s okay. Don’t, as they say, “Throw out the champagne with the cork” over one mistake. Just make a course correction and get back on track. Remember, persistence will get you there, even if there are a few bumps in the road.

For now, we wish you a Happy New Year and the best of luck in reaching your goals!

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