3MN: The exact day people give up on their New Year's Resolutions.

3MN: The exact day people give up on their New Year's Resolutions.

Happy 3-Minute Thursday!

Your breakthrough is only 3 minutes away!

💬 In the next 3 minutes:

  1. The exact day people lose their motivation.
  2. Why simple moments matter.
  3. A free framework to build good goals.

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😓 Minute 1 - The exact day people lose their motivation.

I use Strava, one of the largest fitness apps, to track my morning runs. They study millions of athletic activity over the years to determine when people are most likely to drop their goals. Can you guess when people lose their motivation, run out of steam, and give up on their goals? The second Friday of January.

They have coined it "Quitter's Day." 14 days. That's the average time for New Year's resolutions. Brutal. I used to be the same way—dabbling in goals I quickly jotted down a couple days after Christmas, hoping my motivation to run, write, make phone calls, or read more books would spike with the turn of the calendar year. What changed?

I realized my fresh start came from my mind, not a calendar page. I decided to claim the last months of the year to test drive the goals I would set for the upcoming year. We are always looking for more time, and I found it! Don't use the remainder of 2023 to coast. Give yourself a 4-6 week head start when nobody else is working on their goals.

There’s also a lot of cultural pressure with people saying things like, “New Year, New You!” You don't have to be an entirely new person starting in January. Begin with making small changes today.

☕️ Minute 2 - Devote more attention to simple moments.

As I've spent time thinking about what I value and how I'll build my mindset, habits, and goals around those things, I have been reflecting on a quote from author and speaker James Clear:

Many people view their habits and routines as obstacles or, at the very least, obligations to get through. Making the morning coffee, driving your kids to the next activity, preparing the next meal—we often see our routines as chores to be completed. But these are not moments to be dismissed. They are life. Making coffee can be a peaceful ritual—perhaps even a fulfilling one—if done with care rather than rushed to completion. It’s about the amount of attention you devote to these simple moments, and whether you choose to appreciate them or bulldoze through them on the way to the next task. Find the beauty and joy in your daily rituals and you will find beauty and joy in your daily life. To love your habits is to love your days, and to love your days is to love your life.

😱 Minute 3 - The secret sauce for your goals.

We all have goals, some big, some small, some safe, and some bold.

We wish to become a painter, to move to a new house, to write a book, to eat healthily, to exercise more, to become less anxious, and to run a marathon. The list is endless, if ill defined. And yet, how much do we really want each one?

If something is vital to us, we need to make plans. Don't throw dreams on a piece of paper a couple days at the end of the year and hope they happen. You have a stronger chance of achieving your goals with a framework to filter them through.

To facilitate this process, I'm sharing a downloadable framework that has proven instrumental in shaping goals that work for me. Feel free to use it—I hope it proves helpful in achieving your goals.

Remember: Small changes lead to lasting breakthroughs. Reply to this email and let me know how it went.


T H O M P H W, B T L E H S

The heart of man plans his way, but the Lord establishes his steps. - Proverbs 16:9

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Until next week,

Payton Minzenmayer


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