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Why New Year’s Resolutions Fail by National Quitters Day (and What to Do Instead)

Writer's picture: Lea Grace R. Famularcano, MDLea Grace R. Famularcano, MD
Second Friday of January is National Quitters' Day! Don't let this be you!
Second Friday of January is National Quitters' Day! Don't let this be you!

Did you know that the second Friday of January is unofficially known as National Quitters Day? It’s the day when most people give up on their New Year’s resolutions. Yesterday, I saw a commercial by Apple on Apple Watch. It started by saying that the second Friday of January is National Quitters Day. Think about that — just two weeks into the new year, and the motivation that seemed so strong on January 1st has already fizzled out. I've never heard National Quitters Day before. but I definitely identify with it! Maybe I last longer than the second Friday of the month. Only because it is part of my job to talk about habit change.


Take this blog for example. I have had this blog since 2022. My goal was to publish one every week. And as I look back every year since 2022 I am more consistent in the first quarter and then I absolutely fizzle out too. It's ok. I'm human. Every year I'm going to try, and every week this year I am going to keep my self accountable and publish even a short one every week! If you're reading this and you know me, or you're a subscriber, maybe hold me accountable! Ha ha! I'm kidding I am going to hold myself accountable, to myself. If you're inclined to help, please do!


Ok, enough of my shortcomings and let's dive in to this week's topic!


So you made resolutions 2 weeks ago and now you have lost motivation. It is not your fault. The problem isn’t you — it’s the way resolutions are set.


As any responsible writer does, for every blog post I do a bunch of internet search and reading. I also draw on my own knowledge and experience as well. So, allow me to explain why most resolutions fail and what we all can do differently this year to set ourselves up for long-term success.


Why Resolutions Fail: The Myth of Willpower

Most people make resolutions based on willpower alone. They set ambitious goals like, "I’m going to lose 20 pounds," or "I’ll stop using my phone in the morning," (ahem!!) and expect sheer motivation to carry them through.

But by mid-January, life happens:

  • Work stress piles up.

  • Old habits creep back in.

  • Motivation fades.

The problem is that willpower is finite. You can’t rely on it to sustain behavior change. Instead, you need a system to make your new habits stick.


The Key to Lasting Change: Build Systems, Not Resolutions

What’s the difference between a goal and a system?

  • A goal is: "I want to stop picking up my phone in the morning."

  • A system is: "I’ll track whether I avoid my phone for 7 days straight and reward myself for sticking to it."

Goals give you direction, but systems create consistency. And consistency is what drives lasting change.

My Personal Story: Breaking My Morning Phone Habit

I’ve been guilty of falling into the same trap. Every year, and several times throughout the year, I would tell myself, “This time around I’ll have a productive morning routine.” But I’d wake up, grab my phone, and before I knew it, 30 minutes had passed — scrolling through emails and social media.

I tried to stop cold turkey, but it didn’t work.


So this year, I thought I would draw from the things I do effectively already, like morning work out, and why I have been able to do them consistently. The one thing that has done it for me is the Peloton app. Within it, is the 30-day activity tracker, it checks off the days I've used the app to work out and it celebrates my streak. You've worked out 3 days in a row! you've worked out 5 days in a row! you've worked out 7 days in a row! You're on a 28-week streak! (It was a 150-plus week streak but this streak was broken traveling back from Manila to Philippines in June. Anyway, I did not let that deter me. I am building it back up. 200 weeks, here I come!)


I needed a system to hold myself accountable.


So I will apply the same habit tracker for my phone use in the morning. And I will celebrate streaks like Peloton have for my workout routine. Stay tuned and I will let you know how it goes!


The Power of Habit Tracking: Why It Works

Studies show that habit tracking is one of the most effective ways to build new habits and sustain them. It works because it taps into positive reinforcement and streak motivation.

The Science Behind Habit Tracking:

  • The Hawthorne Effect: We change our behavior when we know we’re being observed — even if we’re observing ourselves. So I will be my own observer! No phone pick ups before 9:00AM.

  • Dopamine Rewards: Checking off a habit gives your brain a dopamine hit, reinforcing the behavior.

  • Streak Motivation: Seeing a streak of success motivates you to keep going (a strategy famously used by Jerry Seinfeld). Jerry Seinfeld was asked what makes him a great comedian. He says, I write a lot of jokes. But what motivates you to keep writing? He says, he has created a streak of days of writing. And everyday he writes, he crosses it off on the calendar and it creates a chain. And that every time he crosses it off it gives him a dopamine hit.

What to Do Instead of Setting Resolutions

Here’s what I recommend for anyone struggling to stick to their resolutions this year:

1️⃣ Start Small — Don’t set huge goals. Instead, focus on one small habit you want to change.

2️⃣ Track Your Progress — Use a habit tracker to monitor your streak and hold yourself accountable.

3️⃣ Celebrate Small Wins — Reward yourself for consistency, not perfection.


Ready to Start?

Challenge yourself to track one habit for the next 7 days. You’ll be surprised at how much progress you can make when you shift your focus from motivation to consistency.


Subscribe and leave me a comment if you want my habit tracker that I have created!


Closing Thought: Let’s make 2025 the year we stop quitting. The year we build systems that last.What habit will you track this week? Drop your thoughts in the comments below!


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