Why Most People Quit Their Goals by Mid-February (And How to Avoid It)

Every year, many people dive into January armed with New Year's resolutions, a fresh planner, and a determined mindset. Fast forward to mid-February, the gyms are emptier, the meal-prepped lunches have been swapped for takeout, and those ambitious goals? Forgotten or at least shoved into a mental drawer labelled "Maybe next year."

Research indicates that a significant number of individuals abandon their New Year's resolutions by mid-February. According to a study by The Ohio State University, approximately 43% of people quit their resolutions by the end of January. Similarly, Forbes reports that nearly 80% of individuals abandon their resolutions by February.

But why does this happen? Why do so many people abandon their goals before they even gain momentum? More importantly, how can you be one of the few who stick with them?

The All-or-Nothing Trap

One of the biggest reasons people quit their goals is because they set unrealistic expectations. They go from zero workouts to six days a week or from never cooking to preparing all meals from scratch. When life inevitably gets in the way, as it inevitably does, they miss a day, feel like they’ve failed, and scrap the whole thing.

What to do instead: Focus on progress, not perfection. Small, consistent actions add up. For example, if your goal is to exercise more, start with two days a week instead of six. Build up gradually so it becomes sustainable.

Lack of Real Motivation

Many people set goals based on external pressures rather than internal desires. “I should lose weight” or “I should wake up at 5 AM” are common ones I can think of, but without a deeper ‘why,’ motivation fizzles out quickly.

What to do instead: Ask yourself, “Why do I want this?” If your goal is to get healthier, connect it to something meaningful—like having more energy for your kids or feeling confident in your body. When your goal has personal significance, it is easier to stick with it.

Relying on Willpower Alone

Willpower is like a battery, which drains throughout the day. If you are relying on sheer discipline to maintain your goals, you will eventually burn out.

What to consider instead: Establish systems that facilitate success. For healthier eating, prepare meals ahead of time to avoid making you hungry. If you are going to exercise, block out time in your calendar like you would for an appointment.

No Accountability or Support

When you keep your goals to yourself, it is far easier to quit without anyone noticing.

What to do instead: Find an accountability partner, join a group, or share your progress on social media. Having someone to check in with makes a massive difference.

No Immediate Rewards

Humans love instant gratification. Unfortunately, most big goals, such as weight loss, financial freedom, or learning a new skill, take time to see results. This can make it very tempting to quit.

What to do instead: Find ways to celebrate small wins. Set milestone goals and reward yourself when you hit them. If you are saving money, treat yourself to something small when you reach a mini goal. If you are working out, track your progress and appreciate non-scale victories.

Forgetting to Adjust the Plan

Life happens. Work gets busy, kids get sick, and unexpected events throw you off track. Many people quit their goals simply because they don’t adapt when things get tough.

What to do instead: Expect setbacks and be flexible. If you miss a workout or eat a less-than-ideal meal, don’t let it derail you. Adjust and keep moving forward.

The Power of Coaching: How a Coach Can Help You Stay on Track

If you have tried setting goals in the past and struggled to follow through, working with a coach could be the game-changer you need. A coach provides structure, accountability, and a personalised strategy to help you move forward…….even when motivation runs low.

Imagine having someone in your corner, guiding you through challenges, helping you reframe setbacks, and keeping you focused on the bigger picture. A coach doesn’t just help you set goals….. they help you create habits, shift your mindset, and build the resilience needed for long-term success.

By choosing the support a coach can bring, you are not left figuring out everything on your own. Instead, you gain practical tools, tailored strategies, and consistent encouragement to ensure that you do not become another statistic in the mid-February drop-off.

If you are ready to break the cycle of setting and abandoning goals, reach out today, and we can have a conversation about how working with a coach can support you in getting past the finishing line and making those lasting changes.

The Bottom Line

Most people quit their goals by mid-February, not because they lack the ability but because they don’t have the right strategy. By focusing on small, sustainable changes, connecting to your deeper why, and setting up systems for success, you can be one of the few who stick with it.

So, what goal are you sticking with this year? Let me know in the comments!