Choose One Word to Make Big Change

Did you know that the second Friday in January has been dubbed "Quitter's Day"?  This year, that's January 9th.  The timing is rooted in the observation that most people abandon their New Year's resolutions by this date.  It's the date when initial enthusiasm fades and actual commitment and discipline become necessary.

What will 2026 look like for you?  Instead of making elaborate resolutions that you'll probably fail at, try something that gives you more focus and more chance of success.

I don't say this judgmentally, because I've failed as often as anyone.  So I want to talk about how to get past Quitter's Day and find success with some important goals in the New Year.

Change the meaning

Instead of letting Quitter's Day mean defeat, why not see it as a checkpoint to recommit to your goals?  And to make those goals achievable, let's streamline them and figure out how to reset our intentions over and over.

What I find helps in achieving goals is to make them tiny, focused, and simple to remember.  "Forgetting" or "running out of time/energy" should not be keeping you from gaining the skills or life changes you seek.

Now, the most popular resolutions for a lot of people are saving money, eating healthier, and exercising more.  Those are all great goals, but they're too big and too undefined for success.

A better idea is to choose one or two small, consistent changes instead of multiple big ones.  And instead of focusing on the outcome, focus on daily habits.  Wishing for a big end result is less effective than simply showing up day after day.

So choose one word like a mantra to describe your goal.  Just one word can be whispered to yourself every hour, or whenever you encounter a choice or opportunity.  Here are some ideas.

18 words for new habits

1.  Move

Take every opportunity to stand, walk, bend, stretch, lift, carry, and more to keep your body flexible, strong, active, and healthier.

2.  Thank

Give thanks to everyone who helps you and for every blessing you encounter.  Challenge yourself to notice what you usually take for granted, and to find something to be thankful for even in a difficult situation.

3.  Read

If you want to read more, make it your goal to read one page of your current book.  You can continue if you have time or inclination, but one page is doable no matter what else is happening on any given day.

Want some suggestions that I think you'll love?

• Try some of my favorite novels about books, writers, libraries, and bookstores:  The Thirteenth Tale, The Storied Life of A. J. Fikry, The Ten Thousand Doors of January, and The Uncommon Reader.

• If you enjoy non-fiction, I've liked Stillness is the Key and Atomic Habits.

• Re-read a classic you enjoyed long ago, such as To Kill a Mockingbird, Rebecca, or anything by Jane Austen.

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4.  Sleep

I've had sleep issues for the better part of a decade, and I feel (and probably look) older and less healthy because of it.  Sleep is when our bodies repair themselves and when long term memories are stored.  It's essential.  I'm starting with a firm bedtime and wakeup time.

5.  Water

I love my tea, and maybe you love your coffee or soda or evening glass of wine, but what we really need to be drinking more of is water.  Especially first thing in the morning, when our bodies are dehydrated after several hours of sleep, it's important to drink water before anything else.

6.  Donate

If you have clutter in your home, you already have enough and more.  It's time to donate your extras and things you're not using.  You already spent the money to acquire them, so stop worrying about trying to get some of it back by selling things, unless you're truly on the financial edge (in which case you should definitely stop buying stuff you don't need).  And if you want to feel wealthy, donate money to a worthy cause.  Giving money away tells your psyche that you have plenty.

7.  Local

This can mean a lot of different things:

• Shop at locally-owned stores and eat at locally-owned restaurants.
• Go to community theater productions instead of driving to the big city 50 miles away.
• Vacation in your home city or state instead of hopping on an airplane.
• Buy food grown within a 250-mile radius (or other defined distance) of your home (perhaps with specific exceptions, such as tea, coffee, and chocolate).
• And so on....

8.  Listen

Put your phone down and pay attention to the person in front of you.  Focus on what they're saying instead of thinking about your reply.  Ask questions for clarity and to deepen the engagement.

9.  Underconsume

Just because it's the hot new thing doesn't mean you need to have it if what you own already meets your needs.  Resist the temptation to add on or upgrade until you really need to.  Find new ways to enjoy, extend, or modify what you already have.

10.  Edit/Curate

Choose the best of your belongings and remove the rest.  Curate your wardrobe, makeup, jewelry, shoes, books, hobbies, kitchen items, and more so you're left with what serves you best.

11.  Vegetables

Most people don't eat enough vegetables – even in California, which has the highest number of people complying with the USDA's recommendations.  And of those who eat vegetables, the most common are potatoes, tomatoes, and lettuce – in the form of French fries, ketchup, and dressing-drenched salads.  So a mantra of "vegetables" might help you get more dark leafy greens, orange and yellow and cruciferous vegetables, and legumes.

12.  Kindness

Do you wish the world was a better place?  Your daily goal should be for kindness to all.  More than just being "nice" or polite, kindness treats other people the way you yourself would like to be treated, with patience, respect, and self-sacrifice.

13.  Upside

I thought I was a positive, upbeat person until I started tallying each complaint I made on a normal day.  It's super easy to fall into the habit of grumbling.  It's almost like a game some of us play, whining to each other as if the one who has suffered most will get a prize.  Challenge yourself to notice and stop complaints, and reap the benefits – less stress, more positive interactions, increased patience and empathy, and more.

14.  Borrow/Thrift

Think about the wastefulness of fast fashion, fad toys, cheap furniture, shoddy holiday décor – the list goes on, and can get really depressing.  Save money and resources by shopping at resale stores (with obvious exceptions) or, even better, borrowing or renting what you need when the use is short-term.  When you do make a purchase, choose quality, versatility, and classic style.

15.  Sabbath

Taking one day a week to rest from work and business (including shopping) so you can reflect, give thanks, and do good isn't boring or a burden – it's a gift.  It's the antidote to our frazzled and exhausting 24/7/365 way of life.  Make it even more peaceful by taking a break from news and social media, too.

16.  Write

Have you ever dreamed of keeping a journal, or even of writing a book, but found yourself starting and giving up, over and over?  Begin by writing one sentence a day.  You can write more if you're inspired, but make it a habit to write just one sentence, and I guarantee you'll produce more than you'd imagine possible.  A great start is a line-a-day journal.

17.  Dollar

Cut back on sweets, lattes, apps, or subscriptions just enough to save a dollar a day.  Add the money to a savings account or put it toward debt payment.  Of course, if you can figure out how to save more, go for it, but start with just a dollar a day, every single day.  (Consistency makes all the difference!)  You won't notice a difference in your lifestyle, but the savings will add up.

18.  Apple

Replace junk food with a simple, healthy food, such as an apple.  When you feel the craving, think of what will satisfy without compromising your diet or your health.  For example:

• air-popped popcorn instead of potato chips
• a handful of peanuts and raisins instead of a candy bar
• a toasted raisin English muffin instead of a bakery cookie or muffin
• a small baked potato topped with fresh salsa instead of fries with ketchup
• a baked apple with cinnamon instead of apple pie

A point of great leverage

Choose one word to focus on for the entire year, or do what I plan to do, which is to choose one word for each month.  (I'm starting with "sleep" in January.)  Add a small new behavior, and keep your resolution positive rather than negative.  Try, for example, "I'll start getting ready for bed at 10:00" instead of "I've got to stop staying up so late."  Remember to keep your goal straightforward.  A small, simple behavior can be a meaningful leverage point that leads to significant change.

Let's turn Quitter's Day into a chance to assess how you're doing with your tiny habit, and make adjustments as necessary.  Make it "Adaptation Day" or "Refocus Day" instead.

Related articles:

Resolutions that Work and How to Succeed When You Don't Feel Motivated