If you’re feeling off-track, a little low or discouraged lately to keep up with your New Year’s intention, goals or resolutions, then this one is for you.
As the New Year dawned, many of us set ambitious intentions and goals, brimming with excitement and motivation. Yet, as the weeks pass and mid-January arrives, a noticeable dip in enthusiasm often sets in.
Succumbing to “National Quitters Day” is sadly a common phenomena where upon the second Friday in January, many well-intentioned people lose steam and enthusiasm for striving to reach their goals.
Life, with all its unpredictability, tends to disrupt even the most carefully laid plans, leaving us feeling derailed, discouraged, or overwhelmed. If this sounds familiar, you’re not alone—and it’s not the end of the road for your goals.
Why the Mid-January Dip Happens
The initial momentum of setting goals often thrives on novelty and optimism. However, real life is rarely so linear. Work deadlines resurface, family demands ramp up, and unforeseen challenges arise in the form of illnesses, natural disasters or from the changing tides of life that we have little, if any control over.
Additionally, the goals we set may feel distant or overly ambitious, making the effort required seem insurmountable as reality settles in. It’s during this phase that the phrase “life is what happens when you’re busy making other plans” rings especially true.
Preparing for the Unexpected
A key part of goal-setting is building flexibility into your plans. While it’s tempting to create rigid structures, life often demands adaptability. Unexpected events—like a sick child, an urgent work project, or even a bout of low energy—can derail the most disciplined schedule. Instead of seeing these interruptions as failures, reframe them as opportunities to recalibrate.
Here are some strategies to prepare for and navigate life’s curveballs:
- Anticipate setbacks: Accept that interruptions are a normal part of the process. By expecting them, you can approach them with less frustration and more clarity.
- Have a Plan B (and C): If your morning workout is canceled due to an early meeting, can you squeeze in a quick walk at lunchtime? Build alternatives into your goals.
- Celebrate small wins: Progress isn’t always linear. Focus on incremental achievements rather than perfection and make sure to acknowledge, not discount those smaller achievements, as doing so builds thicker new neural networks proffering continued growth and change along the same lines!
Be Kinder to Yourself
One of the biggest barriers to sticking with new intentions and goals is the internal dialogue we carry. When things don’t go as planned, it’s easy to spiral into self-criticism or feeling victimized by life. This inner voice, though well-intentioned, can sap motivation and create a cycle of guilt, avoidance and hopelessness.
To counter this:
- Practice self-compassion: Speak to yourself as you would to a close friend. Remind yourself that it’s okay to stumble and that persistence matters more than perfection.
- Adjust your expectations: Goals should stretch you, but they should also be realistic. If you set out to exercise daily but manage three times a week, that is a victory.
- Reframe your perspective: Instead of focusing on what hasn’t been done, or what you feel has been “done to you” , reflect on what you have accomplished and what you’ve learned in the process and that others and the life forces are not all out to get you.
Getting Back on Track
If you’ve found yourself slipping, it’s never too late to realign with your intentions. Here’s how:
- Revisit your “why”: What motivated you to set this goal in the first place? Reconnecting with the deeper purpose behind your intentions can reignite your drive.
- Break it down: Large goals can feel overwhelming. Break them into smaller, actionable steps that you can tackle day by day.
- Review and revise: Life changes, and so can your goals. If your original plan no longer aligns with your reality, adapt it to better fit your current circumstances.
- Enlist support: Share your goals with a trusted friend, family member, or mentor who can encourage you and hold you accountable and speaking out loud to others about your intentions and goals can help make them more real and realizable.
Embracing the Journey
It’s important to remember that goals are less about the destination and more about the process. Even if the path looks different than you envisioned, every step you take builds resilience, self-awareness, and growth. Life’s detours are not signs of failure but evidence of your capacity to adapt and persevere.
As you navigate the rest of the year, let the mid-January dip serve as a reminder that progress is rarely a straight line. By embracing flexibility, practicing kindness toward yourself, and focusing on steady, realistic progress, you’ll not only get back on track but also build a more sustainable and fulfilling approach to achieving your goals.
Meeting with a grounded, sensible and supportive therapist can help you keep the mojo going to stay on track to reach your goals even when obstacles emerge. Our team at Bhava Therapy Group is here for you. Reach out today to learn more about how we can help you.
