Written by Gilles Varette, Business Coach
30 years experience in Leadership: NCO in a paratrooper regiment in his native France, leading a global virtual team for a Nasdaq-listed company, Board stewardship, Coaching, and Mentoring. Gilles, an EMCC-accredited coach, holds a Master’s in Business Practice and diplomas in Personal Development and Executive Coaching, as well as Mental Health and Well-being.
We’ve all been there; January arrives, bringing with it a surge of motivation, fresh goals, and the determination to make this year the year. But as the weeks pass, that initial excitement fades.
"Success is the sum of small efforts, repeated day in and day out." – Robert Collier
As the new year begins, it's easy to feel a surge of energy and ambition. But by February, that initial spark often fades. If you're feeling stuck, remember that motivation isn't something you find; it's something you create.
Ready to reignite your motivation right now? Choose one small action from this article and commit to it today. Whether it's celebrating a micro-win, stacking a new habit, or finding accountability, take that first step before you finish reading.
In this article, we'll explore why motivation naturally dips and, more importantly, how to reignite your drive with small, powerful actions that build momentum. You don't need to start over; you just need to keep going.
January is a month of high energy. The new year arrives with fresh ambitions, bold resolutions, and the determination to make lasting changes. But by February, many of us feel the momentum slipping. The initial excitement fades, challenges arise, and motivation begins to dwindle.
If you’ve ever started the year strong only to lose steam by the time February rolls around, you’re not alone. A 2021 study by Joanne M. Dickson found that two-thirds of people abandon their New Year’s resolutions within a month. This happens not because we lack willpower but because motivation is not a constant state; it ebbs and flows. The key is learning how to sustain progress even when motivation dips.
In this article, we’ll explore why motivation fades and offer practical strategies to reignite your drive, helping you stay committed to your goals long after the January buzz is gone.
Why motivation fades
According to Joanne M. Dickson and colleagues’ studies (2021), several key factors contribute to the abandonment of New Year’s resolutions:
1. Vague and unspecific goals
Resolutions like “get fit” or “be more productive” sound inspiring at first, but they lack clear mental cues to guide action. Without specific details, when, where, and how, our brains need to exert extra mental effort to make decisions, leading to fatigue and loss of momentum.
Instead of: “I’ll exercise more.”
Try: “I’ll Walk for 45 minutes around the lake with Jane on Monday, Wednesday, and Friday mornings.”
2. High initial commitment isn't enough
Many people start the year with a strong commitment to their goals, but research shows that initial excitement alone doesn’t guarantee long-term adherence. Without a structured plan, it’s easy to lose focus when motivation fluctuates.
3. Mental fatigue from poorly defined plans
When a goal requires constant decision-making, it becomes mentally exhausting. For example, if you have to decide each day what type of workout to do, when to fit it in, and how long to exercise, you’re more likely to postpone or skip it altogether.
A pre-planned routine eliminates unnecessary decision-making, making it easier to stay on track.
4. Flexibility can support well-being, but not always adherence
The study found that people who allowed flexibility in their goals reported greater well-being, but that didn’t necessarily mean they stuck to their resolutions. While it’s important to be kind to yourself, too much flexibility can lead to inconsistency.
The key is to build structured flexibility, for example, by having a primary workout plan but a backup option for busy days.
This research confirms that losing motivation isn’t a personal failure; it’s a natural consequence of unclear goals, mental fatigue, and an over-reliance on initial excitement. The good news? By making small, strategic adjustments, you can turn short-lived motivation into lasting progress.
Next, let’s explore simple, practical ways to reignite motivation and stay on track even when the excitement fades.
Practical ways to reignite motivation
Instead of waiting for motivation to magically return, try these small, effective strategies to keep moving forward:
1. Celebrate micro-wins
Motivation thrives on progress, not perfection. Instead of focusing on how far you still have to go, celebrate small achievements along the way. Research by Teresa Amabile and Steven J. Kramer on the "Progress Principle" (2011) highlights the importance of acknowledging small, daily progress in maintaining motivation and productivity.
If your goal was to exercise four times a week, but you only managed two? That’s progress.
If you aimed to write 10 pages but only wrote 3? That’s still forward movement.
Each small win builds momentum and rewires your brain to stay engaged in the process.
2. Stack your habits
One of the easiest ways to stay motivated is by attaching new habits to existing ones, a technique known as habit stacking (Clear, 2018). This method helps integrate new behaviours effortlessly by building on routines you already have.
For example:
If you want to read more, read for five minutes while having your morning coffee.
If you want to practice mindfulness, take one deep breath before checking emails.
To make habits stick, James Clear’s Two-Minute Rule suggests starting with an action that takes less than two minutes. If your goal is running, just put on your running shoes, and taking that small step makes it easier to follow through.
Additionally, staying motivated requires working in the Goldilocks Zone, where tasks are challenging but not overwhelming. If a habit feels too easy, push slightly beyond your comfort zone; if it’s too hard, simplify it until you build consistency.
By using habit stacking, starting small, and finding the right level of challenge, you create an environment where motivation is no longer required; you just show up and get things done.
3. Reconnect with your “why” a strategic approach to motivation
Motivation fades when a goal loses meaning or feels overwhelming. To reignite your drive, apply Richard Rumelt’s strategy principles (2011), which focus on clarity, direction, and actionable steps.
A. Diagnose the challenge: What’s holding you back?
Before pushing forward, identify what’s draining your motivation. Is your goal too vague? Are you lacking structure or accountability?
Example: If your motivation to exercise is fading, ask: Is the workout too demanding? Do I need a different routine?
B. Define your purpose: Why does this matter?
A strong guiding purpose fuels lasting motivation. Go beyond “I want to exercise” and define why for better health, confidence, or energy.
Example: Instead of “I want to be more productive,” try “I want to manage my time better, so I have more freedom for personal growth.”
C. Take action: Make your goal work for you
Motivation isn’t just about willpower; it’s about having a plan. Break your goal into small, realistic steps that fit into your routine.
Example: If public speaking is your goal, start with:
Watching one TED Talk per week.
Practicing five minutes of impromptu speaking daily.
Joining a public speaking group for practice.
D. Use strategic factors to stay committed
A truly effective strategy goes beyond setting goals; it considers six essential factors: resources, understanding, motivation, engagement, learning, and transfer. These elements ensure that your goals are realistic, meaningful, and sustainable.
Want to learn more? Click here for a detailed breakdown of the six essential factors and how they can help you sustain motivation.
The bottom line
The reason motivation fades isn’t a lack of willpower; it’s a lack of clear direction and structured action. Use these principles to reconnect with your why, simplify your process, and stay committed. A well-defined goal doesn’t need constant motivation; it becomes part of who you are.
4. Adjust, don’t abandon: Embracing a growth mindset
A fixed mindset views setbacks as failures; if something doesn’t work, it must mean “I’m not good enough” or “this goal isn’t for me.” A growth mindset, on the other hand, sees setbacks as learning opportunities and chances to adjust, refine, and improve.
Instead of abandoning a goal when things get difficult, reframe challenges as part of the process:
Fixed mindset: “I failed at my goal of meditating for 20 minutes a day.”
Growth mindset: “Let me start with 5 minutes and build from there.”
As Dweck’s research shows (2017), success isn’t about avoiding difficulties; it’s about adapting, learning, and staying committed to improvement.
The key: Be flexible with your approach but stay committed to your long-term goal.
5. Build accountability and support: Growth mindset in action
Motivation thrives in a supportive environment. A growth mindset isn’t just about personal resilience; it’s about surrounding yourself with people and systems that reinforce progress over perfection.
Share updates with a friend who has similar goals.
Join an online community or challenge where progress is celebrated, not judged.
Keep a visual tracker (like a calendar with checkmarks) to see progress over time.
Dweck’s research (2017) highlights the power of effort, feedback, and social reinforcement in building perseverance. When you make progress visible and collaborative, setbacks feel like stepping stones rather than roadblocks.
Call to action: One small step today
Motivation doesn’t disappear; it just needs a spark to reignite. The key is small, consistent actions, not drastic overhauls.
Feeling stuck? Let’s create a motivation strategy tailored to you. In a one-on-one session, we’ll identify what’s holding you back and design a plan that works.
Schedule an appointment here.
Remember: Success isn’t about waiting for motivation to strike; it’s about building habits that keep you moving forward. Let’s make it happen!
Conclusion
Progress isn’t linear, and setbacks are part of the process. But motivation isn’t about waiting for inspiration; it’s about building systems that keep you moving. As February unfolds, commit to one small action, stay flexible, and keep going. Your future self will thank you.
Gilles Varette, Business Coach
30 years experience in Leadership: NCO in a paratrooper regiment in his native France, leading a global virtual team for a Nasdaq-listed company, Board stewardship, Coaching, and Mentoring. Gilles, an EMCC-accredited coach, holds a Master’s in Business Practice and diplomas in Personal Development and Executive Coaching, as well as Mental Health and Well-being. He strongly believes that cultivating a Growth Mindset is the key to Personal Development and a natural safeguard against the expertise trap. He lives by this quote from Epictetus: “It is not what happens to you that matters, but how you react; when something happens, the only thing in your power is your attitude toward it.”
References:
Amabile, T.M. and Kramer, S.J. (2011). The Power of Small Wins. [online] Harvard Business Review.
Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. New York: Avery, An Imprint Of Penguin Random House.
Dickson, J.M., Moberly, N.J., Preece, D., Dodd, A. and Huntley, C.D. (2021). Self-Regulatory Goal Motivational Processes in Sustained New Year Resolution Pursuit and Mental Wellbeing. International Journal of Environmental Research and Public Health, [online] 18(6), p.3084. doi:
Dweck, C. (2017). Mindset: Changing the Way You Think to Fulfil Your Potential. London: Robinson.
Rumelt, R.P. (2011). Good strategy, bad strategy: the difference and why it matters. New York: Crown Business.
