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February Fatigue

Kaylee

Updated: 7 days ago

Overcoming Setbacks and Staying Motivated in February


You’ve made it this far with your goals at the helm – and then you realize it’s only been 30 or so days, 4 weeks or one month into the process. The initial excitement of New Year’s resolutions and fresh goals can start to fade, and before you know it, you’re dealing with the reality of setbacks, distractions, and maybe even doubts. Perhaps you’re feeling a bit fatigued from applying to jobs without responses, or prioritizing your step goal but not seeing any physical changes. Let’s get one thing straight, the people who achieve their goals are no different from you – they’re resilient and you can be, too. 


I’ll be touching on this in the context of “February” but it’s possible you’re facing these feelings of burnout or distraction 2-4 weeks into setting a new goal any time of year. My hope for you is that together we can handle these setbacks and refocus your efforts with a growth mindset. It’s important for us to learn how our setbacks, instead of signaling failure, show us opportunities to improve. Let’s dive into how you can embrace setbacks, reframe challenges, and build the resilience necessary to keep moving toward your goals—even when the going gets tough.


See Setbacks as Opportunities for Growth


Most people experience challenges along the way to their goals, but those who see these bumps in the road as opportunities rather than roadblocks tend to persevere longer.  When facing a setback instead of focusing on what went wrong, look at the experience as a stepping stone that provides a lesson. 


For example, if you set a fitness goal and missed a few workouts, instead of giving up, reflect on what caused the lapse. Was it scheduling? Motivation? Energy levels? Adjusting your approach can set you up for even greater success down the road.  Having an accountability buddy can really help when you first face setbacks to help you assess and renew focus on your goals. 


Embrace Imperfection


Perfectionism is often the enemy of progress. Say it with me, “perfectionism is often the enemy of progress.”   It is SO common for one missed day at the gym to be a slippery slope toward not going back – or one drink to be the end to Dry January.  People frequently abandon their goals because they believe they have to execute them perfectly from the start. But life is messy—and goals are rarely achieved in a straight line. Embracing imperfection means accepting that progress will be full of detours, setbacks, and learning curves.


Let go of the need to be perfect and set realistic expectations. Going from 0 to 100 is nearly impossible when chasing goals, and we need to have stamina for the long-haul. Acknowledge that small mistakes and setbacks are a natural part of growth. 


Tip: My accountability partner taught me the two day rule: if I miss a day that’s okay, I give myself grace and pick it back up. Instead of expecting everything to go perfectly, set yourself up with flexibility and patience. Understand that some days will be better than others—and that’s okay.

Practice Self Compassion


When we face setbacks, it’s easy to fall into a negative self-talk spiral. We criticize ourselves, feel frustrated, or even tell ourselves we’re not cut out for success. However, this inner critic can actually make it harder to get back on track. Practicing self-compassion is about treating yourself with kindness, understanding, and patience, especially when you slip up.


If a friend told you they missed a goal, would you criticize them or offer encouragement? Be as supportive of yourself as you would be for someone you care about. We all have moments of failure and imperfection, and those moments don’t define us. What matters is how you respond, and whether you give yourself the grace to continue.


Adjust Your Goal Based on New Insights 


One of the keys to sustaining motivation is flexibility. As you work toward a goal, you’re bound to gain new insights—about your abilities, your challenges, or your priorities. It’s essential to adjust your goals and your approach as you learn and grow, rather than rigidly sticking to the original plan.


Tip: If you’ve been struggling with a larger goal, we’ve previously discussed breaking it down into smaller milestones that feel more manageable. Consider if your goals are still aligned with your current circumstances, and adjust them if needed. This doesn’t mean giving up—it means being smart and adaptive.

Reconnect with your Why


Sometimes, we lose motivation simply because we forget why we started in the first place. Goals can feel daunting or uninspiring when we don’t remind ourselves of the bigger picture. Reconnecting with your “why” can reignite our passion and help us move through setbacks with renewed energy.


Don’t forget to write down your “why” either in your journal or on a vision board.  Mine is hanging up in my closet, so I see it everyday when I get dressed. This gives me a daily reminder of why I set the goals in the first place. What did I want to achieve? What will achieving this goal bring into my life? 


Tip: Take a few minutes each day to visualize how achieving your goals will make you feel. This mental rehearsal can reignite the emotional connection to your goals and help you push through challenges.

Celebrate Progress, Not Perfection


One of the easiest ways to stay motivated is by celebrating small wins along the way. Every step forward, no matter how small, is worth acknowledging. Celebrating progress, even if it’s just making it through a tough week or hitting a minor milestone, helps reinforce positive behaviors and reminds you that you’re moving in the right direction.


Tip:  Keep a journal, habit tracker, or calendar where you can mark your accomplishments—no matter how small. This visual representation of your efforts will remind you that you’re making headway.

Stay Committed to the Process, Not Just the Outcome


As the initial excitement of the New Year or New Goal fades, it’s important to remember that goal achievement is a process, not an event. Setbacks and obstacles are part of that journey—and they don’t define your success. By shifting your mindset, embracing imperfection, practicing self-compassion, and adjusting your goals as needed, you can keep your momentum going. The key is not to give up but to adapt, learn, and stay committed to the bigger picture.



Have you ever experienced the February Goal Fatigue?  Share it in the comments, email me at upsidedownphysio@gmail.com or connect with me on instagram, and let’s continue the conversation about maintaining motivation! 


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© 2022 by Upside Down Physio.

These words and opinions are my own and do not reflect the views of my employer.

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