End of January is upon us. Raise your hand if you already broke your New Year’s Resolution. Maybe you started off eating no sugar and then ate leftover Christmas cookies like me. Or maybe you swore you would get more sleep and then started sleeping less than 7 hours again. Please tell me I’m not alone in staying up late after recent events. Don’t feel bad if you did. The third week of January is typically when gyms start becoming less crowded, we start to sleep less than we planned or eat the foods we swore we’d give up this year. For the first week or so, we were all in and then as the month wore on, something shifted and caused us to lose our resolve. Maybe it’s the weather or getting back into our work routine in full swing by the second week of the month. It’s rarely laziness or lack of motivation.
WHY RESOLUTIONS LOSE LUSTER
Practical Tips and Encouragement for Renewed MotivationIt’s a familiar story: The calendar flips to January, and we’re filled with hope, determination, and a list of New Year’s resolutions. But as the third week rolls in, motivation tends to slip, and those goals start to feel a little farther away. If you’re feeling this way, you’re not alone—setbacks are a normal part of any journey.
Why Motivation Drops Around the Third Week of January
Research shows that motivation often dips around the third week of January, and there are several common reasons for this. First, the initial excitement of a fresh start fades, leaving behind the reality of forming new habits, which can be challenging. According to the American Psychological Association, it’s normal for willpower to fluctuate, especially when goals require significant lifestyle changes. Another reason is that many resolutions are ambitious, and without immediate results, frustration can set in. Additionally, the winter blues from shorter days and less sunlight can impact mood and energy levels resulting in seasonal affective Disorder. The NIMH explains that unlike depression, SAD follows a seasonal pattern of overeating, oversleeping or social hibernating. All or even one of these symptoms can result in falling off the wagon and sleeping in instead of waking up early, working out, applying for jobs or venturing out to networking events or eating comfort foods instead of making healthier choices.
How to Recalibrate and Get Back on Track
The good news is, it’s never too late to restart! Here are some practical tips to help you recalibrate and find your motivation again:
- Set realistic and specific goals: Revise your big resolutions into smaller, achievable steps. This makes progress tangible and less overwhelming. Recalibrate and decide if your original mini goal for the month or quarter needs to be revised. Forbes breaks down the familiar SMART goals framework (Specific, Measurable, Achievable, Relevant, and Time-bound here.
- Track your progress: Use a journal, app, or calendar to log your achievements. Seeing small wins can boost confidence and motivation. Bonus tip – use AI to create wall calendar trackers as I did to track my goals.
- Seek support: Share your goals with a trusted friend or join a community. Studies show that you’re more likely to follow through with your commitment if you’re held accountable. An accountability partner can be a family member, friend, colleague or even an aquaintance.
- Practice self-compassion: Remember, setbacks happen to everyone. Treat yourself kindly and focus on learning rather than perfection. After all, January is only the first month. The month to experiment, figure out what led to the setback and get back on the horse.
- Revisit your “why”: Remind yourself of the reasons behind your resolution. Connecting with your deeper motivation can help reignite your drive. Don’t just write your resolutions and tuck them away in the drawer. Journal about it. Consider setting time on Friday or the weekend to do a weekly review. Use a planner (paper or digital) or Notion to track your progress. Taking time to reflect and audit what went well, what did not and lessons learned can help pinpoint what changes you need to make to ensure greater success the following week, which can result in a better month next month.
JANUARY IS THE EXPERIMENT
If you’ve stumbled, know that it’s a sign you’re trying something new and challenging. Progress isn’t always linear. What matters most is getting back up and moving forward. Every day is a new opportunity to recommit to yourself and your goals. If you’re a job seeker and beating yourself up because you have not been applying for jobs the way you set out to, there’s still time to create an effective strategy. If you’re an organization and just starting to focus on employee well-being, you still have time to find ways to make work possible for all employees. January is the experiment. The rest of the year is for results. I personally learned that maybe 8 hours of sleep every night was not as realistic as 7 hours. Share in the comments below what you learned from your January experiment.
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