On January 1, many of us set resolutions, created vision boards, and envisioned a better version of ourselves. The new year felt like a clean slate—full of promise.
Now that we’re six months in, it’s time for a check-in. If you’ve fallen short of your goals, you’re not alone. Initial momentum may have slowed or halted due to life’s busyness. Goals may feel distant now, but don’t fret; it’s common to lose steam by mid-year.
Reigniting our goals is a matter of intentionally pausing to realign with what truly matters, without judgment or guilt. This requires permission to restart with compassion and clarity.
In this mid-year check-in, we’ll explore the psychology behind motivation, reframing setbacks, reflecting on wins, and providing strategies to cross the finish line.
Reflect on the Journey and the Wins
It’s healthy to reflect on your journey. This offers the opportunity to gain emotional clarity and prepares you for intentional pursuit. Recognize your progress by asking:
- What have I accomplished this year?
- What challenges have I overcome?
Take a moment and write what you have accomplished this year, no matter how small.
Journaling is another great way to assess your progress. Every day, I write down three things I’m grateful for and a reflection on something I have done for someone else.
Reframe the Setbacks
Learning to normalize setbacks and plateaus teaches self-compassion and emotional resilience. Rather than viewing setbacks as failures, positive psychology encourages us to use cognitive reappraisal—a strategy that helps reinterpret negative experiences as opportunities for growth.
Example: You’re stuck in traffic on your way to an important meeting.
Your initial thought is, “This is a disaster; I’ll look irresponsible.”
Cognitive reappraisal might be: “I can’t control the traffic, but I can use this time to prepare mentally for the meeting.” “I know they will understand and will forgive me.”
Rediscover Your “Why”
Motivation is deeply tied to meaning. The expectancy-value theory explains that we pursue goals when we find them valuable and achievable (Eccles & Wigfield, 2020). If your goals feel uninspiring, revisit your intentions. Ask yourself:
- What is my purpose behind each goal?
- Does it align with my values?
- How will achieving it make me feel?
Reconnecting with your purpose reignites intrinsic motivation. Rereading a book that inspires you can reset your mindset; one of my favorites is Atomic Habits by James Clear, who writes, “You do not rise to the level of your goals. You fall to the level of your systems.”
Reset Habits and Set Micro-Goals
Sometimes the goal needs to be changed, and sometimes it’s the environment around it that needs to be. Small, intentional shifts in your daily routine can significantly impact your mindset and energy levels. Breaking goals into bite-sized tasks helps create a sense of progress and boosts dopamine, fueling motivation. At times, you just need to put something up on the scoreboard. For example, if your goal is to write a book, start with 100 words a day; if the goal is to work out 30 minutes daily, start with 5.
“If it’s not simple, it’s not scalable.” —James Clear
Build Your Supportive Network
It’s never too late to regain momentum. Create a motivational ecosystem of podcasts, goal buddies, and habit trackers. When setting too many goals, the ability to follow through diminishes. Effective goal-setting requires self-monitoring, identified by Baumeister and Tierney as integral to self-regulation (Baumeister, R. F. & Tierney, J., 2011). Tracking progress through journaling or apps increases commitment.
Reach out to tell a friend what you’ve accomplished this week.
Plan for Joy Along the Journey
Don’t forget to plan for joy. Emotional well-being is crucial for sustained motivation. Incorporate joyous activities into your routine—whether it’s a nature walk, a call with a friend, or cooking a favorite meal. Joy is not a distraction; it’s essential fuel. For the second half of the year, plan some serious fun!
Conclusion
“Christmas in July” is a common phrase, but let’s imagine a second New Year’s in July—a chance to reconnect with your goals, values, and emotional well-being. By reframing setbacks, rediscovering your “why,” and nurturing your mental health, you can reignite your momentum and move forward with renewed clarity and confidence.