The second Friday in January is referred to as 'Quitter's Day,' alluding to many people abandoning their goals for the year, less than two weeks in.
One of the key reasons this happens? Your goals don't have goals!
Chasing big ambitious dreams is inspiring, and motivating, and provides an exciting new challenge, but it can also feel daunting when you're not seeing immediate results. The gap between vision and progress can make it easy to give up.
Whether it's habit changes, career pivots, or general personal growth, here are three tips to help you conquer 'quitter's day, and crush your goals all year long:
Create Mini Milestones and Goals that Complement your Big Goal
One of the best parts of meeting your goals is the journey to get there. Focusing only on the big picture may increase stress, cause setbacks, and potentially make you abandon the goal altogether.
Within each resolution or goal, add little milestones to work towards and celebrate. This approach makes your big goal feel more manageable and allows you to see your strategy or plan more clearly.
The journey can ebb and flow - and that's OK!
Looking to update eating habits to include more fruits, veggies, and complex carbs? Avoid overhauling your entire diet overnight! Start small—swap white rice for brown rice one night a week, add a side salad to a meal that didn’t include vegetables, or bake your chicken instead of frying it.
If you’re ready to start working out after a long hiatus, try a beginner class or a run/walk session. Choose activities you genuinely enjoy! If you dislike running and are only doing it because you think it’s "good for you," you’re not setting yourself up for long-term success.
If a new job is on the horizon, make a plan that for every five applications you submit, you also reach out to five companies you would love to work for. For each interview you secure, celebrate. Those little victories can help keep you aligned and motivated, and make achieving the bigger goal feel even sweeter.
Find an Accountability Buddy or App
Staying on track can be challenging without accountability. It’s easy to skip a workout, overindulge in unhealthy meals, "forget" your nighttime skincare routine, or stop reading a book halfway through if no one is there to hold you accountable.
Consider finding an accountability buddy or using an app to help keep you on course!
A real friend calls you out on your shit, and that's what makes them a key accountability partner.
If you and a friend agree to attend a weekly Pilates class, put it on your calendar! Not only will your friend be relying on you to show up, but you’ll also avoid that dreaded missed class fee.
The reminder app on iPhones can be a great option for creating custom checklists. From daily routines to weekly or monthly tasks, you can customize it to fit your needs and schedule. Checking off those boxes can be so satisfying!
For fitness enthusiasts, apps like TrainingPeaks (paid) allow you to plan workouts and even turn them green when you complete them—a satisfying visual reward!
Take a moment to browse your app store and explore options that align with your goals. Whether it’s fitness, wellness, or personal growth, there’s likely a tool out there to keep you on track.
Be Flexible and Adjust the Goal if Needed
As you work toward a goal, you might discover it’s not something you want any more, or it could start to feel overwhelming and take over your life.
And that’s perfectly OK!
Being flexible and learning about yourself is a part of growing. Be brave enough to say I don't want this anymore but I recently discovered I may enjoy this, and pivot the goal.
Be kind to yourself. Missing a mini milestone doesn't mean the world is ending and your big goal is doomed. Evaluate why you fell short, make the necessary adjustments, and go after it again!
If your goal feels bigger than you anticipated, tweak it to keep yourself moving forward instead of feeling stuck. This could mean extending your timeline or breaking it into smaller, more digestible yet still challenging goals.
Remember, progress isn’t always linear!
Let's send Quitter's Day on her way and go back to conquering our goals!
XO,
Lynette
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