How to push past "Quitter's Day" and stick to your New Year goals
Research shows that there’s a date In January that most people are predicted to abandon their New Year goals by. Don't let it be you! Find out how you can keep reaching for your goals in 2025.
The second Friday in January, has been dubbed ‘quitter’s day’ by data analysts studying fitness app usage patterns, this date marks the point when many people abandon their New Year's resolutions.
While setting goals is an annual tradition for many, sticking to them often proves challenging. For those aiming to build new habits or achieve personal milestones in the new year, navigating the wealth of advice out there can feel overwhelming.
How to push past "Quitter's Day" and stick to your goals
Associate Professor Justine Gatt, from UNSW’s School of Psychology, and Neuroscience Research Australia, says wellbeing and resilience can be promoted via various intervention techniques.
“It’s important to break goals or resolutions into smaller, manageable steps, and to explore how resolutions intersect with habits, wellbeing and self-compassion.
“There are things you can do to make new habits stick – but it comes down to making sure the goals are meaningful to you in the first place.”
Set Small goals
Setting clear, well-defined goals provides focus, motivation, and direction. By breaking aspirations into smaller tasks, you can track progress and celebrate incremental achievements. However, the first step is often identifying which aspects of your life you want to improve.
“Before you even think about a framework for setting your goals, consider what areas of your life need attention,” A/Prof. Gatt advises. “It’s about wellbeing. Ask yourself, 'What parts of my life am I not happy with?’” says Dr Gatt.
Have SMART Goals
Once you identify what you want to work on, several strategies can provide a solid foundation for effective goal setting and help create plans of action.
A/Prof. Gatt recommends the SMART framework, a structured approach that ensures resolutions are both well-defined and achievable.
SMART
Specific – Clearly define the goal. It should answer the 5 W’s: Who, What, When, Where, and Why. Specificity eliminates ambiguity and provides a clear target.
Measurable – How are you going to track your goal? A deadline, a number or relative improvement by per cent? Set criteria to track your progress, such as deadlines or quantifiable targets.
Achievable – While it’s great to be ambitious about your goals, they also need to be realistic, to not set yourself up for failure.
Relevant – Your goals should align with your personal interests, priorities, and values. Relevance keeps you invested and motivated because the goal matters to you.
Time-bound – A goal without a deadline makes it difficult to identify success or failure.
Dr Gatt says, “You might think, ‘I'm going to join a gym’. But is it achievable to do seven sessions a week if your current baseline is zero?,” she says. “Perhaps to start, what is more achievable is to do at least do one session a week that can fit in your existing commitments and calendar.”
Habits that stick
Setting a goal is one thing, sticking to it is another.
“Once you’ve set your goals and decided what you want to work towards, the hard part really begins,” says A/Prof. Gatt. “At this stage it’s useful to think about some of the strategies that can help you implement these new habits, that will help you reach your goal or resolution.”
Dr Gatt highlights, new habits take time to form and you may not see the benefits for a while. “The results of a new habit won’t be immediate,” she says. “There may be an element of immediate reward, but the long-term benefits take time.
Reflect
Adjusting your goals is a natural part of the process. “It’s important to know your limits,”
“If something isn’t working, reflect on the barriers and adapt your approach.”
“Remember, self-compassion and flexibility are essential – they’ll keep you motivated and resilient as you work toward your aspirations,” Dr Gatt says.
Join Zing Wellbeing now!
Why should you join Zing Wellbeing? Well, this says it all for you really....
Over 500 nutrition packed recipes with NEW recipes each month.
Choose from gut health, budget, antibloat, anti-inflammatory, dairy free, gluten free, menopause, high protein, PCOS, Under 1000 calorie, Cholesterol friendly, pregnancy and breastfeeding, vegan, vegetarian, diabetes, weight loss and more!
Daily support in our private, safe and non judgemental women ONLY group Group
Video Coaching with Expert Super Coaches, Tools, motivation and essentials to succeed
Fully guided workout video programs
Mental Wellbeing & Hormone Plan & Tools
A women only health program - run by women and made for women by women
Plus MONTHLY health challenges to keep you MOTIVATED and on track - see what is coming up below!