How to get past Quitters Friday in 5 easy steps
Welcome to Quitting Friday! The second Friday in January is often referred to as Quitters Day because many people have already abandoned their New Year’s resolutions by this point. But, as football analyst Lee Corso would say, "Not so fast, my friend!" Just because you’ve slipped up doesn’t mean you’re doomed to failure. You’re worth the effort it takes to recommit to your goals. Stay the course, fight the good fight, and believe in yourself.
However, let’s face it: clichés and pep talks alone aren’t enough to sustain long-term motivation. They may light the initial spark, but they rarely keep the fire burning. So, where does true, lasting motivation come from? For answers, let’s turn to Daniel Pink’s seminal book on the subject, Drive. Pink breaks down motivation into three essential elements: autonomy, mastery, and purpose. Understanding and leveraging these principles can help you rekindle your commitment to personal goals.
Here are five actionable strategies, inspired by Drive, to stay motivated:
1. Take Ownership of Your Goals (Autonomy)
Autonomy, or the desire to direct your own life, is a cornerstone of motivation. Resolutions often fail because they’re framed around what we think we "should" do rather than what we genuinely want to achieve.
Ask yourself: Is this goal truly mine? Does it align with my values and interests? If not, consider reframing it. For instance, instead of saying, "I’ll lose weight because I’m supposed to," try, "I want to feel stronger and healthier because it will improve my quality of life."
Action Step: Revisit your goals and rewrite them to reflect your personal desires and values. The more your goals feel like choices rather than obligations, the more likely you are to stay committed.
2. Focus on Progress, Not Perfection (Mastery)
Mastery, the urge to get better at something that matters, is another key driver of motivation. Unfortunately, we often set unrealistic expectations and give up when we don’t see immediate results. Progress, not perfection, should be the goal.
Break your larger goal into smaller, manageable milestones. Celebrate each achievement, no matter how small. This not only builds confidence but also creates momentum.
Action Step: Set weekly or even daily mini-goals that move you closer to your ultimate objective. Track your progress and celebrate wins to maintain a sense of accomplishment.
3. Reconnect with Your Why (Purpose)
Purpose, or the sense of doing something meaningful, gives your goals staying power. When you’re feeling unmotivated, revisit the deeper reason behind your resolution. Why did you set this goal in the first place? How will achieving it impact your life or the lives of others?
For example, if your resolution is to save money, think about the freedom or security it could provide. Visualizing these benefits can reignite your motivation.
Action Step: Write down your "why" and place it somewhere you’ll see it daily, like on your fridge or bathroom mirror. This constant reminder can help you stay focused on the bigger picture.
4. Make Motivation Easier Through Habits
Motivation wanes, but habits endure. One of the best ways to stay on track is to remove the need for constant willpower by creating systems and routines. For example, if you’re trying to exercise more, lay out your workout clothes the night before or schedule workouts at the same time each day. Check out the book Atomic Habits by James Clear for more info on building and maintaining habits.
Action Step: Identify one small habit that supports your goal and focus on implementing it consistently. Over time, these small actions will become automatic and reduce reliance on fleeting motivation.
5. Build a Support System
Even the most autonomous individuals benefit from a strong support system. Sharing your goals with someone who encourages and holds you accountable can make a significant difference. Pink emphasizes the importance of connection and collaboration in maintaining motivation.
Find a friend, family member, or community that shares your interests. They can cheer you on, provide perspective, and help you stay committed.
Action Step: Join a group or enlist an accountability partner to support you in your journey. Regular check-ins can keep you on track and provide motivation when yours is running low.
Summary
Quitting Friday doesn’t have to be a death knell for your New Year’s resolutions. By applying the principles of autonomy, mastery, and purpose from Daniel Pink’s Drive, you can reignite your motivation and keep moving forward. Reclaim ownership of your goals, celebrate progress over perfection, reconnect with your purpose, build effective habits, and lean on a support system.
Remember, motivation isn’t about never faltering—it’s about getting back up when you do. You’re capable of more than you think, and your goals are worth the effort. So, on this Quitters Day, choose not to quit. Instead, choose to persevere. The fire within you is worth kindling.