Welcome to the second Friday of January, a day researchers have infamously dubbed “National Quitters Day.” It’s the statistical point where the initial adrenaline of New Year’s resolutions wears off, and the reality of the work sets in. But here’s the truth: your goals didn’t come with an expiration date just because the calendar hit mid-January. If you’re feeling the urge to throw in the towel, you aren’t failing; you’re just hitting the first “wall.” AWhether you’re on Day 10 or Day 700, here are five ways to navigate the “Quitters Day” slump and keep moving forward.
Shrink the Goal to the Smallest Possible “Yes”
When we feel like quitting, it’s often because the mountain ahead looks too steep. Instead of thinking about the months of training left, just focus on the next ten minutes. Tell yourself you only have to put on your shoes and walk to the end of the driveway. Usually, the hardest part is the transition from the couch to the door. Once you’re moving, the “quit” becomes much quieter.
Focus on “The Why” Beyond the Numbers
Pace, weight, and mileage are just data points, and data can be discouraging when it doesn’t move as fast as we want. To beat the urge to quit, reconnect with the feeling. Do you run for the mental clarity? For the quiet time before the house wakes up? For the health of your future self? When the “why” is rooted in your well-being rather than a metric, it becomes much harder to walk away from.
Lean Into Your Community
Accountability is the best antidote to quitting. This is the day to text your running buddy, post in your local running group, or share your struggle on Instagram. When you realize that everyone else is feeling the “mid-January slump” too, it normalizes the struggle. You don’t have to carry the momentum alone; let the community pull you through the days when your own spark is low.
Swap “Perfect” for “Permanent”
Many people quit because they missed a day or “messed up” their plan. They think if it’s not perfect, it’s not worth doing. Shift your mindset: one missed workout isn’t a failure; it’s just a life event. Don’t let a lapse turn into a collapse. The goal isn’t a perfect streak of perfect days; it’s the permanent commitment to keep coming back, no matter how many times you have to hit “re-start.”
Reward the Effort, Not Just the Outcome
If you’ve made it to National Quitters Day, you’ve already outlasted the average! Celebrate that. Treat yourself to a new pair of socks, a favorite post-run coffee, or a fun event. By rewarding the fact that you showed up during the hardest week of the month, you’re training your brain to value the process over the finish line.
National Quitters Day is just a date on a calendar, but it doesn’t have to be your story. The difference between a resolution and a lifestyle is what happens when the “newness” wears off. Today, give yourself permission to go easy, but don’t give up. The best versions of ourselves are built in the quiet, mundane moments of mid-January. Stay the course, friends. You’ve got this.
Join us next week —> 5 Ways To Stay Motivated When It’s Freezing or a Fitness/Wellness topic of your choice!
Welcome to Fit Five Friday, our Friday linkup!
We’ve got FIVE incredible co-hosts, and we are ready to link up every Friday to share YOUR weekly fitness favorites! Join My First 5K and More, Running With Attitude, Run Laugh Eat Pie, and Runs with Pugs every Friday for Fit Five Friday! Who’s ready for some fun?
Leave a Reply