New Year’s resolutions are a time-honored yearly tradition, beginning 4,000 years ago with the ancient Babylonians. Many people find that a brand new year feels filled with endless possibilities. However, the reality is that many of us struggle to stick with our resolutions. Statistics show that a substantial number of people abandon their resolutions by mid-January, a phenomenon often referred to as “Quitter’s Day.” This year, it falls on January 10. 

Quitter’s Day is set aside to recognize those who set new year goals and fail to achieve them and to encourage them to stick at it. To help you stay on track and maintain your momentum, here are some effective strategies used by therapists at Blue Bird Day, Eyas Landing, and Merlin Day Academy in Chicago, which can turn your resolutions into sustainable lifestyle changes.

Small Milestones

“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier 

One of the most powerful tools in your resolution arsenal is the practice of setting small, achievable milestones. When faced with an overarching goal, the journey can seem overwhelming. Like, how do you eat an elephant?  Well, easy, one bite at a time. 

Small victories create positive reinforcement and keep you motivated to continue. This approach not only makes your goal feel more attainable but also provides regular opportunities for celebration. Each time you reach a milestone, celebrate it with a reward. This could be as simple as sharing your progress with friends or treating yourself to a small indulgence like a piece of chocolate. Celebration is important to maintaining motivation.

Therapists implement the practice of setting small, achievable milestones for several reasons: 

  1. Clarification of Goals: Breaking down overarching goals into specific, measurable milestones makes the goal more tangible and easier to understand. 
  2. Creating a Roadmap: Outlining a series of smaller steps provides a clear direction and reduces feelings of being overwhelmed. 
  3. Building Confidence: Achieving small milestones boosts confidence and motivation, reinforcing commitment to your goals. 
  4. Celebrate Success: For example, using a sticker chart. The sticker of your choice can be a fun reward for each achievement.

Routines Turn Into Habits

“First, we make our habits, then our habits make us.” – John Dryden 

To turn a behavior into a habit, it first needs to become a routine. A concept popularized by Charles Duhigg in The Power of Habit. He states that habits form through a cycle of cues, routine, and rewards known as the habit loop. The cue triggers a behavior, the routine is executed, and the brain links the routine to a reward, reinforcing the habit over time. 

According to a 2009 study published in the European Journal of Social Psychology, it takes 18 to 254 days for a person to form a new habit. The study also concluded that, on average, it takes 66 days for a new behavior to become an automatic habit. 

When it comes to fitness, the key to long-term success is sustainability over intensity. Instead of committing to a drastic workout regimen that feels like a punishment, focus on incorporating daily activities that you genuinely enjoy. Whether it is taking a leisurely walk, joining a dance class, or exploring new sports, making exercise enjoyable will help you stick with it. This sustainable approach keeps you active and fosters a positive relationship with fitness.

Therapists use the concept of the habit loop—cue, routine, and reward—to help clients turn specific behaviors into lasting habits by:

  1. Identifying Cues: Identify specific cues that trigger the desired behavior. This could be a time of day, an emotional state, or an environment. For example, a cue might be feeling stressed, which could trigger a routine of practicing deep breathing exercises. 
  2. Establishing Routines: Once a cue is identified, design a consistent routine that follows the cue.
  3. Incorporating Rewards: To reinforce the new routine, identify rewards that follow the behavior. This could be a feeling of relaxation, a small treat, or even tracking progress on a star chart. The reward is crucial because it strengthens the brain’s association between the routine and the positive outcome. 
  4. Setting Up Reminders: Use reminders or prompts to help remember cues and routines. This could be sticky notes, phone alarms, or visual cues in the environment.

Embracing Lifestyle Changes

“Change is hard at first, messy in the middle, and gorgeous at the end.” – Robin Sharma 

Instead of focusing on restrictive goals that can lead to feelings of deprivation, consider shifting your perspective to embrace lifestyle changes. For instance, rather than vowing to eliminate all sweets from your diet, aim to incorporate more fruits and vegetables into your daily meals. This adjustment helps you manage cravings while simultaneously enhancing the nutritional value of your diet. By making lifestyle changes, you are more likely to create lasting habits. 

Therapists utilize the concept of embracing lifestyle changes as a more sustainable approach to achieving goals. Here is how they typically implement this perspective: 

  1. Reframing Goals: Shift your mindset from restrictive goals to positive lifestyle changes. Instead of focusing on what to eliminate, focus on what to add, such as incorporating more healthy foods or physical activities you enjoy. 
  2. Identifying Values and Preferences: Identify your personal values and preferences, in order to guide lifestyle changes. For example, if you value family time, choose active family outings instead of isolating gym sessions. 
  3. Setting Positive Intentions: Set intentions based on positive outcomes. This could involve aiming to “feel more energetic” or “improve overall well-being” rather than just losing weight or cutting out certain foods.

Maintaining Motivation

“Visualization is daydreaming with a purpose.” – Bo Bennett 

Visualization is a powerful technique that can help you maintain focus and motivation. Create a vision board filled with images that represent your goals—pictures of healthy meals, fitness activities that you enjoy, and inspirational quotes that resonate with you. Place this board so you see it daily, such as in your bedroom or workspace. This constant reminder can help keep you stay focused and inspired throughout the year. 

Therapists use visualization techniques for motivation and focus by: 

  1. Creating Vision Boards: Make vision boards that encourage you to collect images, quotes, and symbols that represent aspirations. This creative process allows you to engage with your goals in a tangible way. 
  2. Personalization: Personalize your vision boards to reflect your unique goals and values. This could include images of healthy meals, favorite fitness activities, or inspirational quotes. 
  3. Daily Exposure: Placing the vision board in a visible location to ensure you see it daily. Regular exposure serves as a reminder of your goals and the progress you want to achieve. 
  4. Incorporating Visualization Practices: In addition to vision boards, engage in regular visualization exercises. This could involve closing your eyes and imagining yourself successfully achieving your goals, focusing on the feelings and sensations associated with that success.

Find Support

“You are the average of the five people you spend the most time with.” – Jim Rohn 

Surrounding yourself with like-minded individuals can significantly enhance your chances of success. Connecting with others who share similar goals can significantly enhance your journey. Do not hesitate to share your challenges and triumphs; the camaraderie can be incredibly motivating.

Flexibility

“Flexibility requires an open mind and a welcoming of new alternatives.” – Deborah Day 

Flexibility is crucial when pursuing your resolutions. Life can be unpredictable, and it is essential to remain open to adjusting your strategies. If you find that a particular method is not producing the desired results, take time to reflect and pivot. For instance, if your goal is to reduce stress but yoga is not resonating with you, explore other relaxation techniques like meditation, deep breathing exercises, or even creative outlets like painting or journaling. Adapting your approach ensures you stay committed to your resolutions without feeling trapped by them. 

Another valuable strategy for maintaining your resolutions is to cultivate a growth mindset. Embrace the idea that setbacks are a natural part of the journey and that each challenge presents an opportunity for growth. Instead of viewing failures as reasons to give up, see them as opportunities to grow. 

Therapists emphasize the importance of flexibility when pursuing resolutions and goals by implementing these strategies:

  1. Encouraging Mindset Shifts: Understand that flexibility is a strength, not a weakness. Encourage a mindset that views challenges and setbacks as opportunities for growth rather than failures. 
  2. Setting Realistic Goals: Set realistic and adaptable goals. This includes breaking down larger goals into smaller, flexible milestones that can be adjusted as needed. 
  3. Regular Reflection: Regularly reflect on your progress and the effectiveness of your strategies. This can involve journaling or discussing experiences during therapy sessions. 
  4. Identifying Barriers: When encountering obstacles, identify specific barriers to your progress. Understanding these challenges allows for more effective adjustments to your approach. 
  5. Exploring Alternatives: Therapists collaborate with other therapists. Parents and clients brainstorm alternative strategies when current methods are not working. This collaborative process empowers you to take an active role in problem-solving. 
  6. Promoting Self-Compassion: Don’t forget the importance of self-compassion during the adjustment process. Be kind to yourself when plans change or when you face setbacks. 
  7. Building Resilience: Practicing resilience skills can help you bounce back from challenges. This includes coping strategies for stress and uncertainty.

Hang In There

“Success is the result of perfection, hard work, learning from failure, loyalty, and persistence.” – Colin Powell 

Hang in there. By implementing these strategies, you can gracefully navigate “Quitter’s Day” and maintain your momentum toward a healthier and happier year. Besides, if you make it past the dreaded day, you might be one of those fortunate ones that turns your behavior into a habit in 18 days. Meaning you only have another week to go.

Remember, each small step you take brings you closer to your goals. Celebrate your progress, embrace sustainable changes, and seek support when needed. Here is to a successful and fulfilling 2025—let us make this year your best one yet! 

 

Learn More About My Programs

Blue Bird Day is a rotational therapy program structured like a preschool or kindergarten, but instead of teachers all our staff are therapists! This program is designed to foster socialization, sensory regulation, and learning for children ages 2-7 and helps provide children the tools they need to succeed in a traditional classroom.

Eyas Landing is an outpatient therapy clinic that provides services for children ages 0-21. Our multidisciplinary team of therapists provide ABA, developmental, occupational, physical, speech, nutrition and feeding therapy along with early intervention, social work, counseling, and neuropsychological testing at our West Loop clinic, in-home, at school, and virtually.

Merlin Day Academy is a therapeutic day school for children ages 6-14. Our proprietary model utilizes daily therapeutic and educational rotations to support children’s growth, learning, and their transition into the least restrictive environment possible.

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