We are already entering the second week of the New Year. Did you know that nearly 80 to 88 percent of people quit their New Year’s resolutions by the second Friday of January?
Friday, January 16 is often referred to as “Quitter’s Day” — the point when most people give up on the goals they set just weeks earlier.
This article is here to encourage you and help make sure this is the year you don’t quit — the year you keep going.
New Year’s Resolutions
If you’re like me, you probably set a goal to lose some weight this year by eating healthier or moving more. Maybe you said you were going to post more on social media, save money, or finally commit to something you’ve been putting off.
Whatever the goal is — most people fall off.
My New Year’s resolution is simple: to stay consistent.
In past years, my goals included saving money, starting running, learning how to do my makeup better, creating a social media platform, and improving my reporting skills. And honestly? I’ve done all of those things — but only about 60 percent of the year.
This year, I’m picking up the other 40 percent.
This year is about showing up even when it’s hard.
Why People Quit Their Goals
The reason most people quit is actually pretty simple.
People bite off more than they can chew.
We often see what others are doing and aspire to be them or live like them — without stopping to ask ourselves if that goal is truly what we want or if it’s actually achievable for our lifestyle.
Common reasons people quit include:
- Unrealistic goals: Goals that are too big, vague, or overwhelming
- Lack of strategy: No plan, structure, or accountability
- Motivation dips: The excitement fades, but the habit isn’t built yet
Motivation alone won’t carry you — systems will.
My Tips for Staying Consistent
Every year, I make a vision board because my dad always told me growing up,
“How do you know where you’re going if you don’t have a map?”
I truly believe that seeing your goals every day makes you want to chase them.
If you walk into my bedroom or bathroom, you’ll see sticky notes, images, and reminders of what I’m working toward. I also created a daily schedule in my calendar that keeps me accountable.
You’ve heard the saying, “Out of sight, out of mind.”
Well, my goals are in my sight every single day.
Even on hard days, those reminders push me to do something — even if it’s small — to get one step closer to achieving my goals.
Expert Advice on Building Habits
Experts agree that consistency isn’t about being perfect — it’s about being realistic.
According to behavioral psychologists and habit researchers:
- Small, repeatable actions are more effective than big, overwhelming goals
- Habits stick better when tied to an existing routine (for example, stretching right after waking up or journaling before bed)
- Missing one day doesn’t mean you’ve failed — quitting does
One common rule experts recommend is the “never miss twice” mindset.
If you skip one day, that’s life. Just don’t skip the next one.
Progress is built through patterns, not perfection.
How to Keep Going After Quitter’s Day
The truth is, we won’t hit our goals every single day, every week, or every weekend — and that’s okay.
What matters is that we don’t quit just because we missed a day.
If you keep going, even imperfectly, you’re already ahead of the game.
So let’s do this together.
You know my resolution — now I want to know yours.
Comment your New Year’s resolution below, and let’s hold each other accountable.
We’ve got this.
