Don’t Quit: Embracing a “More Often Than Not” Mindset

The second Friday in January has been dubbed National Quitter’s Day, marking the time when many people abandon their New Year’s resolutions. Research supports this trend: only about 9% of people successfully achieve their resolutions, and an astonishing 43% give up before January ends, with many quitting within the first week. Whether it’s committing to a workout plan, improving nutrition, saving money, cultivating peace, adding in more steps or hikes, journaling more often, or going to therapy regularly, sticking with goals can feel overwhelming at times. But why does this happen, and how can we combat it?

One major culprit is the all-or-nothing mindset, a cognitive distortion that convinces us that partial success equals failure. This mindset can be paralyzing, leading us to quit when we don’t meet perfection. The solution? Shifting to a more often than not mindset—one that embraces consistency over perfection.

Here are three ways to help you stay the course and thrive in your goals:

1. Celebrate Progress, Not Perfection

Instead of focusing on achieving flawless execution, celebrate the small victories. Didn’t get all five workouts in this week? Celebrate the three you did complete. Ate out more than planned? Acknowledge the healthy choices you made when you could. Progress adds up over time and builds momentum, even if it’s not perfect.

The same principle applies to mental health and healing. If you missed a journaling session or forgot to practice mindfulness, celebrate the moments when you did show up for yourself. Maybe you attended a therapy session, paused to reflect on your emotions, or simply took a deep breath during a stressful day. Every small step counts, and each effort contributes to long-term growth.

Practical Tip: Keep a journal or app to track your wins. Seeing your efforts laid out will remind you that you’re making strides, even if it’s not 100%.

2. Adjust, Don’t Abandon

Life happens, and sometimes our initial plans need tweaking. Instead of viewing setbacks as failures, treat them as opportunities to adjust your approach. Missed your morning workout? Squeeze in a 15-minute walk during lunch. Can’t stick to a strict budget? Find smaller ways to save, like skipping your daily coffee run.

Similarly, when it comes to mental health, adjustments can mean finding new ways to manage stress or cope with challenges. If meditation feels overwhelming, try a shorter guided session or switch to a grounding technique like naming five things you see around you. Adjusting your approach can help you keep moving forward instead of giving up entirely.

Practical Tip: Reassess your goals periodically. Ask yourself, “What’s working, and what needs to change?” Adjustments keep you moving forward instead of giving up altogether.

3. Embrace the “More Often Than Not” Mindset

Rather than aiming for perfection, aim to meet your goal more often than not. This mindset allows for flexibility while keeping you accountable. If you’re striving to eat healthier, focus on making nutritious choices most days, but give yourself grace for occasional indulgences. Over time, consistency will yield results without the stress of perfection.

Practical Tip: Set a realistic goal, such as hitting your target 70-80% of the time. This creates space for life’s unpredictability without derailing your progress.

Why It Matters

Goals are about growth, not perfection. By rejecting the all-or-nothing mindset and embracing a more often than not approach, you’ll find it easier to stick to your commitments. You’ll build resilience, develop habits that last, and achieve the meaningful progress you’re striving for—even if it’s not flawless.

Now, as National Quitter’s Day has passed, take a moment to recommit to your goals with this flexible mindset. Whether it’s maintaining a workout routine, nurturing your mental health, prioritizing therapy, or building habits for healing, give yourself the grace to grow. Progress, not perfection, is what truly transforms lives.

Live, Work and Relate Well! 

Kristen Linaman-Weleba, LPC 

PS: I am now available for telehealth counseling sessions. For more information or to schedule an appointment please call our office at 520-219-8377.