Don't Quit!
The second Friday in January is known as "Quitter's Day", because that's when new year's resolutions usually fail. But you can be a winner! (With some help from science.)
It’s okay to adjust your resolutions mid-month. In fact, it’s a good idea: Try focusing on something you want rather than something you don’t want. (“I’m gonna eat an apple every day” rather than “I’m gonna quit eating cookies.”) Also, it’s easier to start new habits than extinguish old ones. (To spend less time on your phone, carry a book rather than just deleting Instagram.) Finally, the best strategy might be to imagine your death in excruciating detail (known as a pre-mortem. It’s very popular among business leaders.)
Does Dry January actually work? Yes! (Even if you cheat!) People who commit to (but occasionally stray from) dry January still experience improved sleep, less wasteful spending, more energy and weight loss. What’s more, those benefits last for months, because our habits have often shifted. And even if you haven’t started yet, that’s okay: the second half of January is still powerful because of the “Fresh Start Effect”.
How should we reward ourselves for sticking with resolutions? (1) With unexpected treats like a mid-afternoon massage or randomly buying a nice shirt (novelty and variety make rewards feel more rewarding). (2) By celebrating small milestones (the science of small wins is real). (3) Finally, embrace pleasure. (People are more likely to take vitamins when they taste good, and floss their teeth when it accompanies a favorite podcast.)
What’s your new year’s resolution? What helps you stick with it? Brag in the comments!
Thank you for all your support over the past year - and to a great 2025!
For me, reading is a keystone habit (I guess a "recurring" new year's resolution if you will), but I often don't have the time, or struggle to find good books in a pinch. So, at the start of the year, I visit the Goodreads website and go through their Readers Choice awards. I select the books that seem the most interesting, then order them all from the local library. Many are available right away, and I request a hold for those that aren't. So, I get some books immediately, and the rest trickle in the coming months. Then, halfway through the year, I do this again - place another large "order". Now I have books trickling in throughout the year that I've researched in advance and know are good. Habit maintained. Not to mention, the cost is $0!
What's really odd about this year is I did not make any resolutions and I always try to stick something in there at the end of the year. I quit smoking 20-some odd years ago through a new year's resolution and I think the I did it in the best way.
My resolution was that I would quit that year (20 years ago), not the first of January, not the 15th, but that year. So as the year went by, I knew I was on the track to quit. I got the patches ready (free in NYC), promised myself ten pounds was okay, and waited for a sign. On June 2nd I woke up in the middle of the night with a vicious dry cough, something I had avoided for twenty years of smoking. That day was my last day smoking. I smoked and when I went to bed I knew the next day would be it. It was. I haven't had a smoke in 25 years.
I appreciate your tips on how to change or lose habits. Trying to do and failing, repeatedly, is disheartening. I like the idea of adding something, rather than subtracting (I really should eat an apple a day and lose the cookies, but hell no on the latter.)