It all starts when the clock strikes twelve and you break in the new year with friends, a glass of champagne and the grand announcement of your “New Years Resolution” that will knock everyone’s socks off! This year is going to be the year! The year you are going to crush your fitness goals, elevate your diet and hit some serious lifestyle and self improvement goals! And, as most hyper charged, enthusiastic intentions, you are out the door running, literally! 

You are off to a great start and then it hits; “Quitter’s Day”! This day, typically the second or third week of January, has been studied and coined by the fitness social network Strava, as the day 80% of individuals are most likely to abandon their New Years resolutions. Your fueled motivation has run out of gas, your enthusiasm is waning, and you feel crushed and deflated by failure and hit the snooze button, for the third time. 

Being someone who has been witness to my own “Quitter’s Day” I have learnt that this day is merely a temporary setback to reassess and realign the “Why” to your New Years resolution. With that being said, I stopped using the words “New Years Resolution” entirely.  Instead, I started using the words “Charting My Course” which to me didn’t seem as daunting of a task and sounded a lot more fun!

This is where the fun lies with “Charting Your Course”. Think of it as a “Bucket List” for the trip you’ve always wanted to take. It’s planned and mapped out!  With this approach you create a path that benefits your wellbeing in an achievable meaningful way.   

Here are three ways to help you get there!

First you can create a “Vision Board” or “Manifestation Board”. This will help you stay focused on the bigger picture, organizing what you want to achieve moving forward while inspiring you to take action. A vision board can be made up of images, words and affirmations adding things as you go along. This is a visualization technique that can align your subconscious with your intentions, but it only works if you take action. 

Next, take “Bite Size Tasks” by creating a list of small, concrete, achievable tasks. This might seem a little challenging at first, but if done daily it reduces procrastination and builds momentum while “charting your course”. This habit stacking approach can be done in a short amount of time taking anywhere from 5-20 minutes daily. On repeat! They can be as simple as making your bed every morning, doing 10 minutes of meditation daily, setting your alarm and get out of bed 15 minutes earlier every day. Once you are consistent with a new habit go ahead and add another one. Consistency is key!

Lastly, and probably most importantly “Reflection and Self Compassion”. The term “Quitter’s Day” in my opinion is not failure but merely a pause in the process and an opportunity to reflect and reset. By shifting your focus from failure to reflection it can transform learning opportunities that can drive growth, resilience and allow you to celebrate the small victories and move forward.  Practicing self-compassion will be the biggest factor when “Charting Your Course” especially during times when you fall off track. Be your own best cheerleader, forgive missteps and praise effort over outcomes.  

In short, “Charting Your Course” won’t always be a smooth journey. However, with a concrete action plan, consistency and a positive outlook you can find enjoyment through the process! Have fun!