Can your New Year’s resolutions survive Quitter’s Day?

It’s officially a new year—you’ve picked your resolutions and are ready to kick it off on a high note. And with your New Year’s resolutions underway, you may not be thinking of the fact that by January 17th, many people have dropped their resolutions entirely.

Why? January 17th marks a milestone for a lot of people—but not in a good way. This day is often referred to as “Quitter’s Day” or “Ditch New Year’s Resolution Day,” a day when folks throw in the towel on their resolutions. 

Are you guilty of celebrating Quitter’s Day?

Why new year resolutions fail

We can all admit that in any given year, a resolution or two may not make it to December. But only 17 days? If your resolution is already in the rearview mirror (no pun intended) by Quitter’s Day, you’re not alone. 

John Norcross, professor of psychology at the University of Scranton, conducted a

study on resolutions and found that nearly 30 percent of resolution-makers give up on their goalsbefore hitting Quitter’s Day. 

“Early slips do not predict failure.”

John Norcross

So why are folks so quick to quit? It turns out you may not be setting the right kind of goal. Business Insider shared a minute or two with psychotherapist Jonathan Alpert, who shares three reasons why New Year’s resolutions end up failing.

1. They aren’t specific enough

2. They contain negative language

3. They don’t reflect what you want

Also, as you make long-term resolutions, the reward for those resolutions is often delayed. For example, exercise. This common New Year’s resolution is considered long-term because typically, you don’t see results until later—they aren’t immediate. 

A study at the University of Chicago found that when goals are met with immediate rewards, there’s a stronger sense of persistence in goal-related activities. These rewards could be as simple as the feeling of accomplishment or enjoyment. 

So how do you make sure you’ve created a list of resolutions that won’t cause you to ditch them two weeks in? Let’s take a look.

Having a (good) New Year’s resolutions list

Before tossing your resolutions list out the window, don’t stress. There are helpful tips that can help you succeed beyond Quitter’s Day in 2022. Now, with your current resolutions list in front of you, here are some useful ways to refine your resolutions, courtesy of the New York Times.

Is it specific?

Are your resolutions specific enough? You want them to be precise. An example would be instead of saying, “I want to read books,” you could refine it to say, “I want to read 5 books this year”—making it a little less daunting and  more achievable.

Have you made a plan?

As much as we’d like to think we’ll crush those goals on Day 1, the truth is you need a plan for what you’ll do and what potential roadblocks you may face along the way. So first, think of the habit you’re trying to form or break and then create an outline that consists of three parts: a cue, a routine and a reward. Here’s how you do it.

Habit: I want to exercise regularly.

Cue: Put workout clothes on every day, with or without the intention of exercising.

Routine: Put on workout clothes and walk around the block. 

Reward: Taking a nice, long hot shower post-workout.

This method was created by Charles Duhigg, author of “Power of Habit,” to give us a realistic and attainable way to accomplish our resolutions beyond Quitter’s Day. At the end of any goal routine, rewarding yourself is key. It reinforces the habit and will encourage you to do it again.

A helpful suggestion from our team at HiRoad is to call on your support system and talk to others about your resolutions and goals. Ask for help when you need it. Having people around you can be just what you need to get over the Quitter’s Day hump and make it count the entire year. 

Now, if you’ve unintentionally set yourself up with unrealistic goals, Quitter’s Day may just be the right thing for you. It’s a great time to ditch those out-of-reach resolutions and reset.

You aren’t failing if you miss a day or two

Listen, it can be hard to keep up with resolutions, and it makes sense why there’s a day devoted to ditching your New Year’s resolutions. But, even if you feel like quitting—don’t give up. 

“You want to create an environment where you’re making very slow progress that is guaranteed to deliver victories to you.”

Charles Duhigg

As the saying goes, baby steps. It’s okay to fall behind or take a break. Remember to take it one day at a time. Starting strong is great, and you may miss a day or two, but don’t give Quitter’s Day the satisfaction. Instead, get back up because all of those wins add up. 

Take HiRoad, for example. When you are a little better and mindful on the road, you’ll notice it in your Driving Scores. And although you may not win every day, all those wins on the road add up to reward you with a monthly discount—up to 50 percent. 

Many of us may be guilty of celebrating Quitter’s Day. But with a “one day at a time” approach and celebrating your wins, you can make your New Year’s resolutions count.

The information in this article was obtained from various sources not associated with HiRoad®. While we believe it to be reliable and accurate, we do not warrant the accuracy or reliability of the information. HiRoad is not responsible for, and does not endorse or approve, either implicitly or explicitly, the content of any third party sites that might be hyperlinked from this page. The information is not intended to replace manuals, instructions or information provided by a manufacturer or the advice of a qualified professional, or to affect coverage under any applicable insurance policy. These suggestions are not a complete list of every loss control measure. HiRoad makes no guarantees of results from use of this information.