The Williams Village Rec Center (Photo Courtesy of the University of Colorado Boulder)
This piece is from the CU Independent’s opinion section. Any opinions or views do not represent the CU Independent.
With January coming to a close, it’s the perfect time to reflect on a certain list you may have made or goals you may have set. You might also realize that the plans you made have remained just that — plans. Whether you spent New Year’s Eve eating 12 grapes under the table, accidentally falling asleep by 11:55 or kissing someone special, almost everyone entered 2025 with at least one resolution — either spoken aloud to a friend or scribbled in a notebook tucked away in a drawer.
Everyone is familiar with the tradition of making New Year’s resolutions, but fewer people are aware of or choose to acknowledge National Quitters Day. Observed on the second Friday of January, National Quitters Day marks the symbolic death of resolutions. This less optimistic concept highlights how often resolutions fall short as people fail to follow through.
So, why are most resolutions unsustainable? Why are most New Year’s goals like pennies tossed into a well, never to be thought of again? Why are you reading this article while being distracted by that pile of yarn in the corner — the one you promised would become a scarf because you decided this was the new year you’d finally learn to knit? It’s not because you’re lazy or unmotivated.
The truth is that most people set goals without considering the daily habits they need to incorporate into their current routines to achieve them. Take, for instance, the goal of learning Spanish. Simply stating an intention confines it to the realm of wishful thinking. What’s more important than setting a goal is establishing daily habits and creating a concrete plan to achieve it.
One way to stick to your resolutions is by shifting your mindset to view them as promises. Promises to yourself can be far more effective because they carry a unique weight in our society: a symbol of purity and commitment – even if your ex-boyfriend didn’t think so.
For example, I’ve committed to waking up at 5 a.m. every morning to either go to the gym or run. When people ask why, I explain my desire for a healthy lifestyle, the endorphin boosts to start my day and my natural inclination toward mornings. But the real reason? I made a promise to myself. I promised to wake up at 5 a.m. to go to the gym, and I love myself enough to keep that promise.
Just as you wouldn’t tolerate empty promises in a relationship with someone else, neglecting the promises you make to yourself signals a lack of self-worth.
Another way to avoid being grouped with the subscribers to National Quitters Day is by making your promises highly specific rather than vague, which allows for better follow-through.
Returning to the Spanish example: Instead of saying, “I’m going to practice Spanish every day,” set an exact time and duration for your practice. For example: “Every day, right before bed, I will practice Spanish for ten minutes.”
While establishing daily habits, it’s also important to set realistic goals and expectations. Many people set overly ambitious goals out of excitement, which can leave them feeling overwhelmed. After two weeks of trying and failing, they may feel highly discouraged.
Instead of jumping from 1 to 100, try going from 1 to 20 and increasing as you build momentum and motivation. If you go from no physical activity to lifting weights five days a week and running five days a week, you’ll likely burn out, feel discouraged and risk serious injury. Instead, start small — commit to walking every day for 30 minutes and going to the gym four days a week. This approach lets you experiment with different forms of exercise and discover what you enjoy and what works for you, all while building confidence.
In the end, life is stressful, and in the hectic state of the world, it’s important to give yourself grace while acknowledging your truly limitless potential. You don’t have to live by lists or expectations, but you do deserve to take a chance on yourself and hold hope for a fulfilling year. So, make promises to improve yourself daily — and love yourself enough to keep them.
Contact CU Independent staff writer Sophia Neckin at sophia.neckin@colorado.edu.
