Fresh Starts Work—But Only If You Do This First
Why you feel motivated right now—and three research-backed ways to turn fresh start energy into lasting change.
Early January has a unique feel. There can be a low feeling after vacation, but it's often coupled with hope and motivation. There's actual science behind why this moment feels different. And understanding it can help you use it without burning out.
The Fresh Start Effect: What the Research Shows
In 2014, researchers Dai, Milkman, and Riis discovered something fascinating: people are significantly more likely to pursue their goals immediately following what they call “temporal landmarks”—distinct moments that mark the passage of time.
Their studies found:
- Gym attendance increased 33% at the start of a new week and 47% at the start of a new semester
- Google searches for “diet” spiked at the beginning of months, years, and after birthdays
- People were more likely to commit to goals following any temporal landmark
Why? These landmarks create psychological distance from past imperfections. As researcher Katherine Milkman explains: “Those failures are the old you, and this is the new you.” The start of a new year is one of the most powerful temporal landmarks teachers experience. You feel it right now—that sense of possibility, that readiness to try again.
But Here’s the Catch
The fresh start effect is real. But it can also be dangerous if you’re not careful. Because that surge of motivation? It makes you believe you can overhaul everything at once. Fix all your systems. Try ten new strategies.
Be the teacher you’ve always wanted to be—starting Monday. And by February, you’re exhausted and wondering why nothing stuck.
How to Use Fresh Starts Without Burning Out
Here are three evidence-based ways to harness this moment wisely:
1. Choose ONE Meaningful Change
The research shows that fresh starts work. But sustainable change research shows that focusing on one habit at a time dramatically increases your chance of success.
Don't try to revolutionize your entire teaching practice. Pick one thing that aligns with your purpose and your well-being.
Ask: What's the ONE change that would make the biggest difference in how I experience teaching this semester?
2. Anchor It to an Existing Routine
The fresh start gives you motivation. But motivation fades. Systems sustain.
Take your one change and attach it to something you already do consistently.
Examples:
- "After I take attendance, I'll do a 2-minute breathing practice."
- "Before I leave on Fridays, I'll write down three successes from the week."
- "When I arrive Monday morning, I'll review my one meaningful goal."
3. Expect the Dip (and Plan for It)
Research shows the fresh start effect wears off. New Year's resolutions peak in January and decline by February.
But knowing this is coming gives you power. Plan now for the moment when motivation fades:
- Set a calendar reminder for the future: "Check in on your one change."
- Find an accountability partner
- Write yourself a letter now explaining why this matters, to read when it gets hard
Your Turn
What’s your ONE meaningful change for this semester? Hit reply and tell me—I read every response and I’d love to know what you’re focusing on.
Have a great weekend!
Jeremy
If You Want to Go Deeper Inside The STRONG Teacher’s Lounge, we just wrapped the Winter Reflection Series. Members identified their one meaningful goal and are now building sustainable systems to protect it. If you want support translating your fresh start into lasting change, we’d love to have you.
