Quitters Day

Quitters Day is observed on the second Friday of January. This day marks the statistically likely point when people abandon their New Year’s resolutions. It serves as a psychological checkpoint for those who started the year with ambitious goals but find themselves struggling to maintain their new routines.

History of Quitters Day

The term was coined in 2019 by the social fitness network Strava. After analyzing over 800 million user-logged activities, the company identified a sharp decline in exercise and habit-tracking engagement during the second week of the year. The data suggested that nearly 80% of people who set fitness-related resolutions tend to falter by this specific Friday.

Since its inception, the day has gained recognition from health experts and lifestyle coaches. It highlights the gap between the initial excitement of a fresh start and the practical reality of long-term behavioral change. Instead of viewing the day as a celebration of failure, many use it as an opportunity to analyze why certain plans are not working.

Why is Quitters Day important?

Quitters Day provides a realistic look at human behavior and the common pitfalls of goal setting. Most people set resolutions based on high motivation levels on January 1, but this motivation naturally fluctuates as the month progresses. Recognizing this day helps individuals understand that they are not alone in their struggles, which can prevent the “all-or-nothing” mentality that leads to permanent abandonment of goals.

The day serves as a reminder to shift focus from ambition to sustainability. When a plan is too difficult to manage, it often results in burnout or frustration. This mid-January milestone encourages people to stop and think about their progress. It creates a space for honest self-reflection, allowing for the adjustment of plans before the first month of the year even concludes.

• It identifies the most common time for habit failure
• It encourages a shift from motivation to discipline
• It helps reduce the stigma of missing a day
• It highlights the need for realistic scheduling
• It offers a chance to reset expectations early

How to Observe Quitters Day

Observing this day involves auditing current resolutions to see if they are actually achievable. If a gym routine or diet plan feels impossible to maintain, this is the time to scale it back. Experts suggest using the SMART framework to ensure goals are specific, measurable, achievable, relevant, and time-bound. Smaller, consistent actions are more effective than grand gestures that cannot be sustained.

Another practical way to observe the day is through habit stacking. This involves attaching a new goal to a routine that is already firmly established, such as doing five minutes of stretching immediately after brushing teeth. By lowering the barrier to entry, the chances of continuing past the second Friday of January increase significantly. Focusing on the “why” behind a goal can also provide the necessary drive to push through the mid-month slump.

• Review the progress made since the start of the month
• Tweak any goals that feel too stressful or difficult
• Identify specific obstacles that prevented consistency
• Focus on completing one small task related to the goal
• Share challenges with a friend for mutual accountability

Quitters Day Dates Table