New Year, New Goals...Same You? Let’s Talk About Motivation, Momentum, and Making It Stick
January has a certain energy to it.
Fresh calendars. New planners and new notebooks. Big promises whispered to ourselves at midnight.
This is the year I finally…
And yet—by mid-January, that energy often fades.
In fact, studies show that nearly 80% of people abandon their New Year’s resolutions by February, and a large percentage drop off even earlier. One commonly cited stat? “Quitter’s Day” lands around the second Friday in January, when motivation dips and reality sets in.
If that’s you, here’s the good news: you’re not broken—and your goals aren’t bad.
You may just be working against human nature instead of with it.
Let’s talk about why January is an arbitrary start date, what actually keeps people moving forward when motivation disappears, and how community can be the secret sauce that helps goals turn into habits (and habits into lifestyle).
January Is an Arbitrary Start Date (Yes, Really)
January feels symbolic—but biologically and psychologically, it’s not always ideal.
When you think about it, January sort of sucks. It’s one of the darkest months of the year. It’s cold. You spent too much money over the holidays, and now you dread going to the mailbox (or checking your email) because you know there are credit card bills in there. You spent that weird week between Christmas and New Year’s off all your routines and now you’re struggling to get back into the work flow. Not to mention Seasonal Affective Disorder, often called seasonal depression which tends to strike in the cold, dark winter months, is a real thing.
And now you’re going to make a major life change? When you don’t even want to get out of bed in the morning? See how that feels somewhat ridiculous?
Now, all this doesn’t mean you can’t start in January—but it does mean you don’t have to pressure yourself to do everything perfectly, immediately, or all at once.
Some of the most sustainable changes happen when we start small. Build gradually over time and allow for setbacks or outside forces to get in the way, without feeling like a failure or like you need to give up or start over.
Your goal doesn’t care what month it is. Progress is progress—whether it starts on January 1st, January 17th, or March 3rd.
Motivation vs. Determination: Let’s Clear This Up
Here’s a truth bomb we love sharing at the Studio:
Motivation is a feeling. Determination is a skill.
Motivation is that burst of energy that gets you excited to sign up, plan, or start. It’s what you feel when you crack open that new notebook - you know, the one that you’re definitely going to write in every day and it’s definitely going to change your life.
Determination (or willpower) is what carries you forward after the excitement wears off, when you’ve only used three pages in that new notebook and now you’re not even sure where it is.
Neuroscience tells us that motivation is closely tied to dopamine—the brain’s reward chemical. Dopamine spikes when something is new, exciting, or novel… and then it naturally decreases as the behavior becomes familiar.
That’s not failure. That’s biology.
We’re going to hold your hand when we say this: the people who stick with their goals and post those annoying - we mean amazing! - updates on social media aren’t more motivated—they’re more practiced at showing up even when motivation is low.
So How Do You Keep Going When Motivation Is Gone?
Here’s what actually helps:
1. Lower the Barrier to Entry
On low-motivation days, don’t ask, “Can I do my best today?”
Ask, “What’s the bare minimum version of this?”
That could look like a 10-minute walk instead of a 60-minute workout, or one nourishing, clean meal instead of “accidentally” eating a dozen donuts. Even if you have the donuts, have an apple, too. It’s showing up and doing something instead of nothing. You don’t have to like hearing it, but it's a cliche because it’s true: consistency is key.
2. Focus on Intention, Not Just Outcomes
Instead of thinking, “I want to lose 15 pounds”
Try, “I make choices that support my health and wellness.”
Behavioral change is more likely to be sustained when it aligns with your core beliefs, rather than solely focusing on your desired outcomes. Each small step taken reinforces and solidifies that intention.
3. Stack Habits Into Existing Routines
Research suggests it takes anywhere from 21 to 66 days to form a habit, depending on complexity and consistency. Yes, that’s over two months, but it won’t feel that long once it’s done. Halloween is already more than two months past!
So here’s our tip for forming that new habit: Attach it to something you already do:
Stand on one foot while brushing your teeth to practice balance.
Prep lunch for the next day while making dinner.
Lay your workout clothes, sneakers, and bag out the night before so everything is ready to go.
Schedule workouts at the same time each week, and put more than one reminder on the event in your calendar.
Make it as easy as possible to remember to do the thing.
The Power of Community (This Is a Big One)
One of the most overlooked pieces of goal-setting success is social support.
Studies consistently show that people are up to 65% more likely to meet a goal when they have accountability. Pick a person in your life to share your goals with so they can hold you accountable. By sharing the goal, you have a better than 1 in 2 chance of achieving the goal than if you didn’t share it. Talk about setting yourself up for success! Want that number to be even higher? It goes up when you regularly check in with a group - like your SPT group!
Why does having a community work? Here is an African proverb we like: If you want to go fast, go alone, if you want to go far, go together.
Community provides encouragement when motivation dips - which you know it will, and perspective when progress feels slow. There is something to be said for struggling in a group and knowing you’re not alone, and that group will also be there to celebrate your wins with you, whether they are big or small.
At Studio in the Heights, we see this all the time.
People don’t just show up for the workouts—they show up for the people. The coaches who know their names. The classmates who notice when they’re gone. The shared understanding that some days are hard—and you’re still welcome.
Motivation grows when you feel supported, seen, and connected.
Realistic Goal-Setting for Real Humans
Let’s shift the conversation from the cheesy and honestly unattainable “New Year, New Me” to something that actually fits:
“New season, new support, new approach.”
Here’s what sustainable goal-setting looks like:
Choosing goals that fit your current life—not an idealized one
Allowing rest days, off weeks, and imperfect execution
Measuring success by consistency, not perfection
Asking for help sooner, not later
Because you don’t need more discipline or disappointment when it doesn’t go the way you want. You need systems, support, and self-compassion.
If You Feel Behind… Read This
If you’ve already skipped workouts, ate the peanut butter cups, or you feel like you’ve already failed, pause right now and take a deep breath. Let it out and let those feelings of failure go with it.
There’s nothing wrong with you. You’re just human.
Remember what you see on the internet is a highlight reel. You get the curated version of what they want you to see, not the hard work they’ve been doing. So don’t spend time comparing yourself to them. It’s easier to keep up than to catch up - it’s that same cliche from earlier: consistency is key.
It’s an important mindset shift: it’s not failure, it’s feedback. Look at that feedback and ask yourself things like:
Where are you right now?
What is one thing you can do today?
Who is one person you can invite on this journey with you?
One Last Reminder (Because You Might Need It)
You can’t wait to feel motivation to take action, you’ll never move. You have to take action to create motivation. Momentum builds after you begin—not before.
And if you don’t want to do it alone? That’s not a weakness. That’s wisdom.
Whether your goals are about strength, health, energy, confidence, or simply feeling better in your body—community matters. And we’re here to remind you that you’re capable, supported, and absolutely not too late.
January doesn’t get to decide your success. You do. 💪✨
If you’re ready to keep going—one step at a time—we’ll meet you right where you are.
