Experts explain how to respond when motivation wanes in mid-January

Now that the beginning of 2025 is behind us, can we breathe a little easier? You might have managed to stick to your New Year’s resolutions, but is your motivation starting to wane?

January 14, known as ‘Quitters Day,’ is when most people likely give up on their New Year’s resolutions, says Strava. This helps explain why New Year’s resolutions fail for many people.

So why do so many people struggle initially, and what can be done to overcome that resistance?

The cycle of transformation

A survey of 2,000 Americans revealed top health trends. Cutting out processed foods was favored by 34% of respondents. Healthy aging was important for 33%. Enhancing gut health and digestion was a priority for 22%. Additionally, 90% of respondents had health-related resolutions. Their goals included exercising more, maintaining a healthy weight, and spending time outdoors.

Many struggle to fulfill resolutions due to loss of motivation (56%), time constraints (28%), and boredom (25%). Understanding why New Year’s resolutions fail can provide insights to tackle these challenges.

We’ve all experienced resistance or a lack of motivation when trying to maintain a new habit or break an old one. But what’s happening in our minds during this process?

The ‘cycle of change’—also known as the transtheoretical model—reminds us that achieving lasting change is rarely a simple process.

Nilou Esmaeilpour discusses the cycle of change, involving contemplation, preparation, action, and possible recurrence of lost motivation. This model can elucidate why New Year’s resolutions fail over time.

Understanding relapses and loss of motivation helps prevent discouragement and equips us to begin anew.

Fear of failure, past experiences, and comfort zone tendency can undermine resilience.

These all relate back to what Dr. Victoria Lawson, a chartered psychologist, calls our inner critic. Setting unrealistic standards can lead to giving up instead of finding new approaches, according to her insight.

“Our inner critic can be a significant issue. I ask people if they would speak so critically to a good friend in the same situation. Or what advice would they offer that person to encourage them or help them discover new paths.”Our inner critic can be a big problem. I ask people if they would speak to a good friend in the same position in such a critical way. Or what steps would they give that person to keep going or find new ways.” These tendencies are also reasons why New Year’s resolutions fail.

Simon Williams from Swansea University noted that busy routines can lead to resistance due to work and family commitments.

How can we maintain our commitment to our resolutions?

A 2009 UCL study found it takes roughly 66 days for people to regularly adopt a new behavior. This significant research revealed that, after this period, people automatically engage in the new behavior.

Williams describes two motivations: reflective (conscious awareness of motivation) and automatic (acting out of habit). Understanding these factors is crucial to addressing why New Year’s resolutions fail.

“We can liken it to running a marathon, with mile markers where motivation wanes and you begin to question why you’re doing it,” he explains. “But then, if you push through, you’ll experience a second wind of motivation.”

Williams advises setting smart, measurable goals and objectives to help you persevere through this stage of change.

“Consider monitoring your progress. ‘Do you genuinely want to pursue this? Is it achievable? Is it realistic?” he inquires.

‘Accountability friends,” mindfulness, and tracking your progress with an app that includes reminders are also effective resources to help you stay on track with your goals.

Williams emphasizes the importance of developing habits over time, stating, “Next year, it will be a habit, not a goal.”