Change is in the air in January. Calendar changes (new month, new year), transitions from breaks to our day-to-day events—it all feels like an invitation to start fresh. Gyms are full, planners are purchased, and people everywhere are setting goals to become the best versions of themselves.
But what is it about January that feels so uniquely motivating? Psychologists call this phenomenon the fresh start effect. Understanding it can help us use this natural motivation to create meaningful, lasting change in our lives.
What Is the Fresh Start Effect?
The fresh start effect is a psychological concept that explains why “temporal landmarks” (a turning point in some measure of time), like the beginning of a new year, feel like opportunities to leave old habits behind and start anew. These moments create a psychological separation between our “past selves” and our “current selves.” Have you ever heard the phrase, “New year, new you?” This reflects this concept.
January is a major change in time; not only is it a new month, but it’s an entire new year. It feels as though January gives us a clean slate. This mental reset can make us more optimistic about our ability to change and more motivated to take action.
Why January Feels Different:
- Symbolism of a New Year
A new year feels like a new chapter in life. The idea of closing out the previous year provides a natural temporal endpoint which makes it seem to be a good time for reflection and focusing on what lies ahead. - A Shared Cultural Moment
January is when many of us set goals and think about what lies ahead. This can be contagious, making it feel easier and more exciting to get on board with our own aspirations. - The End of the Holiday Season
After weeks of indulgence and disruption to our routines, January feels like a chance to reset. It’s a time to return to structure, focus, and self-discipline. - A Clear Starting Point
Beginning something on January 1st feels clean and important. This sense of order can make goals feel more achievable than starting on an arbitrary date.
The Limitations of the Fresh Start Effect
While the fresh start effect is powerful, it can also create pressure to change quickly even if we’re not ready to make certain changes; just because there is a point in time that’s new doesn’t mean we’re psychologically or financially ready for change. Many of us set overly ambitious goals in January, only to feel discouraged when we struggle to keep up. This is why so many New Year’s resolutions fail by February.
Another issue is relying solely on the calendar for motivation. If January feels like your only chance to start fresh, it can lead to an all-or-nothing mindset. This can discourage you from pursuing change at other times of the year when motivation might not come as easily. Or, if you slip off track, you might find yourself saying, “Oh, well” and continuing with old habits.
How to Make the Most of a Fresh Start
If January inspires you, embrace it! But to make your goals sustainable, it’s important to set yourself up for success. Here’s how:
Reflect on the Past Year
Before jumping into setting new goals, take time to reflect on the past year. This isn’t just about counting accomplishments or disappointments; it’s about gaining insight into who you are, what your needs are at this moment of your life, understanding your patterns, and setting a strong foundation for the year ahead. Here’s how reflection can guide you toward more meaningful and achievable goals:
- Celebrate Successes: What went well this year? Maybe you began a good habit, overcame a challenge, or made progress in an important area of your life. Recognizing these wins, no matter how small, builds confidence and highlights strategies you can carry forward.
- Learn from Setbacks: What didn’t work out as planned? Approach these moments with curiosity, not judgment. Were some goals unrealistic, or did other priorities take precedence? Identifying these patterns can help you refine your focus for the year ahead. Think of these as roadblocks, not failures.
- Identify Key Lessons: Every experience offers insight. What did you learn about yourself this year? How have you grown? Understanding your strengths and areas for improvement ensures your goals align with your true priorities and values.
Taking time to reflect helps you approach the new year with clarity, confidence, and intention. By learning from the past, you’ll set yourself up for success in the future.
Focus on Small, Actionable Steps
Big goals like “get healthier” or “save money” can feel overwhelming, and you might not know where to start; this is a recipe for setting yourself up for failure instead of success. Breaking them into smaller, actionable steps is critical. Instead of aiming for vague goals, focus on specific actions that you can incorporate into your daily life. For example, rather than aiming to “get healthier,” you might aim to drink more water each day, go for a 15-minute walk after dinner, or add one serving of vegetables to your meals. Similarly, instead of looking to “save money,” start by setting aside $10 a week or skipping one coffee shop visit per week.
This will make your goals feel more achievable and help you maintain motivation with each success. Over time, this creates momentum, turning what once seemed like an overwhelming resolution into a series of wins that pave the way for lasting change.
Be Flexible and Kind to Yourself
Remember, change doesn’t happen overnight. It’s a journey that might not take a straight path; there will inevitably be roadblocks along the way, and that’s okay. If you accept that life is unpredictable, and normalize that even the best-laid plans get disrupted by unexpected challenges, you’ll be less frustrated and less likely to abandon your goals. When this happens, resist the urge to be overly critical of yourself; it’s not you – it happens to all of us. Instead, treat each stumble as a chance to learn and adjust. Ask yourself: What can I take away from this experience? Maybe your original goal needs to be broken into smaller steps, or perhaps you need to revisit your priorities to ensure your goals align with your current circumstances. Every roadblock provides valuable insight that can guide you toward better strategies and a stronger commitment. And, your needs may change as you grow and evolve! So, if you’re someone who likes to “set it and forget it,” I encourage you to try and embrace the ups and downs as part of the human experience.
Being kind to yourself also means recognizing the progress you’ve already made, no matter how small. Celebrate your efforts and remember that setbacks don’t erase the steps forward you’ve taken. A compassionate mindset not only helps you stay motivated but also builds resilience, making it easier to keep moving toward your goals—even when things don’t go perfectly.
Revisit Your Goals Regularly
Even though January can bring about the fresh start effect, remember that the other months, weeks, days, and moments are just as important; they’re all part of your story. Don’t let January be the only time you think about your goals. Setting them is just the first step; the real progress comes from consistently revisiting them and tweaking them as needed.
Make it a habit to set aside time each month, whether it’s the first day of the month or during a quiet weekend, to reflect on where you are. Have you stayed on track? Are there adjustments you need to make? Life is constantly changing, and your goals may need to evolve to stay aligned with your priorities and circumstances. Use this time not only to evaluate your progress but also to reignite your motivation. Reflect on what’s working well and celebrate those wins, no matter how small. If something isn’t going as planned, see it as an opportunity to reassess rather than a failure. Regular check-ins help you maintain focus, keep your goals relevant, and ensure that the excitement you feel in January carries through the entire year.
Create Mini Fresh Starts
The beauty of the fresh start effect is that it doesn’t have to be limited to January. Every new beginning offers a chance to reset and refocus. Mondays, the start of a new month, birthdays, or even the first day of a new season can all serve as powerful reminders to reflect on your intentions and recommit to your goals. These mini fresh starts provide built-in opportunities to pause, reevaluate, and adjust your course if necessary.
You can also create your own fresh starts. For instance, use the end of a challenging week as a time to reset for the week ahead, or view each morning as a chance to start anew, leaving behind yesterday’s frustrations. These small moments of renewal can make a big difference in maintaining your momentum and motivation throughout the year. By embracing the idea that every day is an opportunity to begin again, you’ll find it easier to stay positive and focused on your long-term goals.
Although January is a popular time to reflect and set intentions, remember that every day holds the potential for a fresh start. Whether you’re setting big goals or taking small steps, the most important thing is to keep moving forward. You don’t need a new year to make changes; you just need a willingness to begin, over and over.
Here’s to embracing every fresh start, big or small, this year and beyond.