January is a time where we often make ambitious goals to move more, eat better, or finally read those books on the nightstand, however this enthusiasm often fades quickly for many people… sometimes even before February arrives. Research shows New Year’s goals frequently lose steam as motivation wanes, however evidence-based strategies can help you maintain this motivation and turn your good intentions into long-lasting habits.
Motivation fluctuates over time, depending on your goals, external environment, and sense of purpose and reward. Studies have shown that intrinsic motivation, or doing something because you genuinely enjoy it, is more sustainable than doing something for external reasons, such as wanting to look a certain way or please others. Therefore, finding something meaningful and genuinely enjoyable to you will be easier to sustain and continue the behaviour throughout the year.
Here are some tips on how to stay motivated and engaged with your New Year’s goals:
- Set realistic, meaningful goals
A common reason motivation wavers is that goals are often too ambitious and vague. To boost early success, it is recommended to start small, such as swapping one unhealthy snack for fruit, or adding in 10 minutes of physical activity on most days. These small wins build confidence and continue momentum. As mentioned above, it is also important to connect goals to your personal values, and ask yourself why you want to improve your health.
- Build habits through consistency
Motivation is strongest at the beginning of a change, meaning it is easier to stay motivated early in January than February. However, habit strength will grow as the behaviour continues. Research shows that new habits take approximately 2 months to form, but can take longer depending on the habit and the person. It is important to remember that consistency is more important than perfection. For example, doing a shorter walk every day is more effective than a long walk once a week. Something called habit stacking can also be useful for establishing new behaviours. This involves pairing a new behaviour with an existing routine, such as doing some stretching right after your coffee, which can help make new habits a part of your already established routine.
- Personalize and track your progress
Personal feedback and accountability help maintain motivation. Self-monitoring and recording your activity, through journals or various apps, can help make your progress more visible and give you the objective information to adjust your goals. Similar to above, this tracking doesn’t have to be perfect, just consistent.
- Tap into your social support
Motivation is more effective when there is social support and a person is a part of a supportive environment. If possible, try partnering up with a friend to boost commitment to your goal, and make it more fun.
- Be flexible
Rigidity in your goals can backfire and decrease motivation. Research on goals has shown that being flexible, and adjusting your expectations and goal strategies when life inevitably gets busy, helps sustain motivation over time. It is important to remember that if you miss a session, do not stress; it does not derail all the hard work you have put into your goal, and reframe these setbacks as learning opportunities, rather than failures. Psychologists emphasize that self-compassion is a critical factor to success and recommend treating yourself kindly when things don’t go as planned.
January is a great place to start for establishing new habits and goals, but it is important to remember that real change can happen at any time, and occurs through consistent action. Align your goals with what truly matters to you, build your routine gradually, track your progress, and be kind when things don’t go exactly as planned. Remember: motivation comes and goes, but good habits can be here to stay with supportive strategies and purpose.
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Written by: Amy Gildner, MScPT
Director of Clinical Services & Operations
Cancer Fatigue Services
