By the end of this week, chances are you’ve already broken your resolutions, intentions, or goals (or whatever you’re calling them) that you set for the new year. Based on behavioral science research, the second Friday of January has earned an unfortunate nickname: Quitters Day. I don’t know if this is deemed an official holiday, but it’s real. According to 2019 research from millions of fitness app users, this is the day most people abandon their New Year’s resolutions. While it’s easy to write off these statistics as another reminder of how resolutions fail, Quitters Day is a chance to pause, reflect, and reignite our commitment to growth.
Why do we quit? The answer is simple: change is hard. Whether it’s hitting the gym, quitting drinking, eating clean, or chasing a lofty career goal, the path is littered with obstacles. It’s not about the absence of difficulty; it’s about learning to navigate it. Let’s talk about why resolutions often go off the rails and, more importantly, how to get back on track.
In my humble opinion, people make the mistake of vowing a transformation in the new year. “New year, new me.” I’ve lost count of how many times I’ve seen that phrase. And I think that is precisely why we fail. If I wasn’t a runner on December 31st, I cannot expect to be a runner on January 1st. Running sucks and it hurts if you aren’t conditioned. Look, I love the “act as if” approach. Buy the running shoes, running gear, and sign up for a 5K. In fact, James Clear, author of Atomic Habits, says our mind is the greatest factor that leads to change. By saying, “I am a runner” if you want to become one, versus “I’m trying to become a runner,” or “I don’t drink” versus “I’m trying to quit drinking,” you apparently trigger alignment to identity and help yourself do the thing you’re trying to become. And that helps get you where you’re going. I have spent my life acting as if while I figure it out, so I’m a big proponent. But donning those new running shoes doesn’t get us to the finish line of the 5K. But I’ll tell you what does: one foot in front of the other.
Every storm must begin with a single drop of rain. And so it is with every worthwhile movement. If you can’t run yet, walk to the end of your driveway. The next day, take one step further than the day before. And so on. It will feel slow and methodical, and you might feel frustrated that you are miles away from a 5K. But if you get out there (or on the treadmill) every day and go inches, a miraculous thing will happen: those small increments will turn into miles. I’m using running as a metaphor because it’s the easiest to envision, but it applies to everything you’re trying to achieve. One little step every day towards the thing.
The idea of starting small isn’t just poetic; it’s rooted in science. Research on the “fresh start effect” has found that temporal landmarks—such as the beginning of a new year, a birthday, or even the start of a new week—give us extra energy to tackle the often difficult task of behavior change. Disrupters, there’s nothing inherently magical about January 1st or any other milestone, but there is something powerful in choosing to mark a turning point.
Rituals and moments of reflection allow us to pause, reset, and begin again. Even the Stoics embraced this. Seneca is said to have started each year with a plunge into the icy Tiber River—a bracing ritual to wash away the old and prepare for the new. These rituals, while symbolic, hold transformative power. They remind us that every big change begins with a single, deliberate action.
The Goal is Hard.
We live in a culture that glorifies instant gratification. Social media feeds are filled with transformation stories, but rarely do they show the grit, setbacks, and sleepless nights behind those victories—the baby steps to the end of the driveway. When we set a resolution, it’s tempting to expect immediate results. But real growth doesn’t come from quick wins; it comes from consistency and perseverance.
Going to the gym after a long day is hard. Choosing a salad over a pizza when you’re exhausted is hard. Pushing forward on a career-defining project when you feel stuck is hard. The harsh truth? It doesn’t get easier. But here’s the good news: you will get stronger.
Little Wins Add Up
It’s a simple but powerful concept: repetitive actions accumulate. Instead of focusing on perfection, celebrate small wins. Did you make it to the gym three times this week instead of your planned five? That’s progress. Did you opt for water instead of soda at lunch? Another win. Little victories create momentum, and momentum fuels progress. When you start to stack these wins, you’ll see that the journey is about persistence, not perfection.
Failures and Setbacks Will Happen
Failure is inevitable. You will miss workouts, have cheat meals, or procrastinate on your goals. But setbacks don’t define you; how you respond to them does. The difference between those who succeed and those who don’t isn’t the absence of failure but the refusal to quit after failing.
Think of failure as a data point rather than a verdict. What caused you to skip the gym? Were you too tired? Did you lack time? Understanding the “why” behind the setback helps you adjust and plan better for the future. Every failure is a chance to learn, pivot, and try again.
Begin Again (And Again)
The beauty of resolutions is that they aren’t confined to January 1st. Each day, each hour, and each moment is an opportunity to begin again. Quitters Day doesn’t have to be the end; it can be a new beginning.
When you feel like giving up, remind yourself why you started. What’s the deeper motivation behind your goal? Is it to feel stronger, have more energy, or show up as your best self? Reconnecting with your “why” can reignite the fire when the going gets tough.
Embrace the Journey, Not Just the Destination
Resolutions often focus on outcomes: losing 20 pounds, saving a certain amount of money, or achieving a promotion. While these goals are important, they can overshadow the growth and transformation happening along the way.
Every time you choose the gym over the couch, you’re building discipline. Every time you meal prep instead of ordering takeout, you’re practicing self-control. Every time you push away the garbage in your life, you are mastering your mind. These traits don’t just help you achieve your resolution; they shape you into a stronger, more resilient person.
You Are Stronger Than You Think
The most important lesson of Quitters Day is this: you are capable of more than you realize. The road to success is not linear, and it’s okay to stumble along the way. Each time you pick yourself up and begin again, you’re proving your resilience and determination.
So, if you’ve already faltered on your resolutions this year, take a deep breath. Today is as good a day as any to recommit. The goal may not get easier, but you will get stronger. And when you look back months or years from now, you’ll see that every small win, every failure, and every new beginning was worth it. Now get to work.
Keep on disrupting, my fellow disrupters!
Onward and upward,
Kristen
