Effectively Beating Quitter’s Day

Today is Quitter’s Day. The second Friday of every January millions of New Year’s resolutions start fading into memory. This isn’t just anecdotal; it’s backed by data. Fitness platform Strava first created the term after analyzing over 800 million user activities and identifying that around 80% drop their exercise goals right around this time. It’s become an annual phenomenon, a moment of collective reflection on why our well-intentioned goals often fall flat so quickly.

But before you throw in the towel, let’s break down why this happens and how we can outsmart Quitter’s Day together.

THE THEORY

Optimism Bias sets us up for failure. At the start of the year, we’re filled with the intoxicating optimism of a “fresh start.” It’s the same psychological boost we feel on Mondays - but supercharged. We picture ourselves as future versions of success: fitter, wealthier, and more organized. But optimism often blinds us to the reality of effort and time required, leading to overcommitment and eventual frustration. This is why it’s essential to start small and build momentum gradually - big leaps often lead to big stumbles.

The Planning Fallacy strikes even the best planners. Regardless of how experienced or self-aware we might be, humans consistently underestimate how long tasks will take and how much effort they’ll require. We assume this time will be different. When the reality sets in (whether it’s finding time for workouts, meal prepping, or writing) we quickly lose momentum.

Motivation is fleeting; systems are enduring. Motivation feels powerful at first, but it’s not reliable. Studies show that motivation often fades between days 10 and 14 of a new habit. What carries us beyond this point aren’t motivational quotes or vision boards - it’s well-designed systems. Systems remove friction, make actions habitual, and keep us moving even on days when we don’t feel like it. Whether it’s simplifying your environment (like preparing your gym clothes the night before) or having an accountability partner, systems are the backbone of sustainable progress.

MY PERSONAL THOUGHTS

Input Goals > Output Goals. Many people set goals the wrong way (I used to as well). My goals were outcome-focused, like “Lose 10 pounds,” but outcomes are often uncontrollable. Now, I focus on inputs: Eating protein with every meal, completing 3 strength-training sessions a week, and hitting a daily step goal. Controlling these inputs usually leads to the desired output, and if it doesn’t, it prompts me to reassess the inputs or figure out the misalignment.

Goals aren’t binary, they’re gradients. Another common mistake (one I’ve made too) is treating goals as all-or-nothing. You’re either “healthy” or you’re not. Real change happens on a sliding scale. If four gym sessions a week feels impossible, cut it to two (or even one). The Gradient Effect keeps progress visible and momentum alive. Also, don’t overlook the importance of resting instead of quitting, a brief pause can be all you need to reset and keep going.

HOW TO PUT THIS INTO PRACTICE

(Here's a visual representation)

1. Start Small: Big goals collapse under their own weight. Halve your goals if needed.

2. Focus on Input Goals: Track actions you can control (e.g., steps walked, meals prepped).

3. Reduce Friction: Make it easier to take action—prep your gym clothes, set reminders.

4. Celebrate Progress: Acknowledge every small milestone; success builds on success.

5. Reconnect with Your ‘Why’: Write down your reason and revisit it regularly.

6. Rest, Don’t Quit: Take breaks when needed, but always plan to return.

7. Find Support: An accountability partner or coach can make a huge difference.

Don't quit on me,

Jorge Luis Pando