> At a Glance
> – The second Friday of January is dubbed “Quitters Day” as motivation fades
> – Psychologist Candice Seti says framing goals as “approach” rather than “avoid” boosts success
> – Small, consistent steps and community support trump extreme resolutions
> – Why it matters: Simple mindset shifts can rescue your 2025 goals even if you’ve already slipped
That shiny January optimism often dims before the month ends. Dubbed Quitters Day, the second Friday of the month marks when many abandon their New Year’s resolutions, according to News Of Los Angeles. Yet falling off the wagon doesn’t mean game over-behavior experts say a few science-backed tweaks can restart progress anytime.
Reframe the Goal
Humans respond better to goals than vague resolutions, notes psychologist and coach Candice Seti. Start by asking why the target matters.
- Losing weight isn’t the destination-it’s the vehicle to feel stronger or more confident.
- Skipping alcohol may aim to gain energy, not just avoid beer.
- Digging into the deeper motive fuels persistence when setbacks hit.
Therapist Flynn Skidmore adds on his podcast that understanding layered desires removes confusion and keeps motivation alive.
Approach, Don’t Avoid
A 2019 American Journal of Lifestyle Medicine study found approach-oriented goals generate more positive emotions than avoidance ones.
| Goal Style | Example | Likely Emotion |
|---|---|---|
| Approach | “Eat more vegetables” | Empowered |
| Avoid | “Cut all candy” | Deprived |
Seti warns restriction magnifies the banned item, making relapse probable. Flip the script by adding healthy habits instead of banning treats.
Break It Down
All-or-nothing thinking kills momentum. Counter it with micro-wins:
- Ten-minute “exercise snacks” between meetings
- Two servings of produce today, not 30 a week
- Write one paragraph nightly instead of a chapter
Each tick builds confidence and proves progress is possible, Seti says.
Find Your Tribe
Online or local groups supply accountability and camaraderie. Search “online group for pottery,” “running club near me,” or alcohol-reduction communities beyond AA. Shared journeys make goals stick.
Key Takeaways
- Swap “resolutions” for specific, meaningful goals
- Focus on adding positive actions, not subtracting vices
- Restart after slip-ups-perfection isn’t required
- Celebrate small, regular wins to build momentum
- Surround yourself with people chasing similar aims
Revive your ambitions today; the calendar doesn’t own your progress.
