Navigating the New Year: Beyond Obligation Motivation
As we step into 2024, a wave of self-reflection, goal-setting, and motivation sweeps over many. December and January mark the season for significant life changes, driven by the collective desire to improve. I watch in awe in the heightened motivation that consumes people during this time, though it often feels like a form of "obligation motivation" — the pressure to have a compelling answer to questions like, "What's your New Year's resolution?" or the dreaded, "How are your goals going so far?"
This obligation-driven motivation can serve as a incentive, propelling us into action, but it doesn't always sustain our momentum. Sometimes, it feels like external expectations become a double-edged sword—providing accountability but also delivering a harsh blow when we stumble.
I'd like to emphasize that one reason many struggle to maintain their New Year's resolutions is the timing. Winter isn't exactly the season to dive headfirst into ambitious changes. It's more of a time to hibernate, curl up, and wait for the strengthening sun to recharge our spirits. Starting intense new habits—like transforming from two workouts a month to seven days a week—while simultaneously adopting a strict diet, reading a personal development book weekly, going to bed at 9 PM, taking on extra work projects, and picking up a new hobby can be overwhelming. Just thinking about it makes me feel like I'm already crushing under the pressure.
For those aiming for long-term success in the new year, consider the following tips:
Start small and keep it simple; think tortoise and the hare.
Plan incrementally over the next 60, 90, 120, 150 days, gradually intensifying efforts as spring approaches (and be flexible).
Regularly assess what's working and what's not; maintain new routines for at least 10-14 days before making changes (unless they cause distress or injury).
Avoid comparing yourself to others; focus on your own progress.
If you falter one day, regroup before the next week begins.
Approach everything with intentionality.
Some of you thrive on the new year, charging into it with enjoyment and maintaining that energy until the next evaluation. If that's you, kudos. But if you find yourself veering off track after a single misstep, remember you're not alone. Take it slow for sustained, long-term success.
I’m eager to hear about you embracing you this year!