April theory. October theory. Monday theory. Productivity and goal-setting aren't just for 'new year, new you.' - chof 360 news

Well, it was going to be a "new year, new you." Then it was one thing after another getting in the way of your goals, and now January is coming to an end without you making so much as a dent in all those resolutions you set at the start of the month. But hey, It's OK, there's still plenty of time to get back on track.

In fact, according to TikTok theories affirmed by psychologists, January may not necessarily be the best (or at least only) time to get goals off the ground. Do you have a better shot at sticking to things if you wait until April? Or October? Or any random Monday of your choosing?

Here's what to know about other supposedly productive periods — and what experts make of them.

The April theory

The April theory is something that's been circulating on TikTok, and it's the idea that April, rather than January, is more auspicious for new beginnings. Some therapists see its merit.

“April can be a practical time to start goals, as spring symbolizes growth and renewal,” Crystal Saidi, a licensed psychologist with Thriveworks in Irvine, Calif., specializing in coping skills, anxiety and depression, tells chof360 Life. “Many people may also feel a natural boost in energy and motivation as the weather improves and the sun is shining for longer.”

If dreary January weather put a damper on your goal of, say, going for a run in the mornings, April's longer, warmer days might offer more motivation.

There might even be some science behind it: “Our circadian rhythm, which aligns with sunlight, naturally begins to shift during this time of year, increasing our motivation and energy levels,” Amelia Kelley, a trauma-informed therapist, author and co-host of The Sensitivity Doctor podcast, tells chof360 Life. “Winter, by contrast, is often seen as a dormant season, a time to slow down, reflect and pause."

The October theory

If you don't want to wait until next January to roll out some new resolutions, start in the fall. According to the TikTok-approved October theory, October is prime time for assessing the past year and getting a head start on next year’s goals.

Kelley says this theory aligns with what she and her clients work on in sessions. “I do not want people to wait until January to make changes; instead, we work on reflecting and getting them set up for the best start to the year possible before it happens,” she says. This is especially important before the holidays, which can be filled with stress, temptations and pressure.

Saidi agrees with the process of thinking back and moving forward. “October can be a good time to set new goals since fall is often a period of transition and reflection,” she says.

She adds: “I think it can be helpful to use October as somewhat of a testing phase for your goals. Try to focus on minor changes you can make and then aim to solidify these habits by the new year so you have already built momentum.” For example, if you plan to start the year with Dry January, you might experiment with drinking less (say, only on weekends) beginning in the fall.

The Monday theory

This theory is a bit more obvious and research-backed. Essentially, “Monday theory” says that people are more likely to maintain goals started on that day. It's the start of a new workweek and an opportunity to set a positive tone.

“Monday is often seen as the best day to start goals because it feels like a built-in ‘fresh start,’” Kelley explains. “Psychologically, we’re drawn to moments that symbolize new beginnings.”

She says that the “fresh start effect” gives hope and motivation. Then, after people do the thing they set out to do, their brain releases dopamine, the neurotransmitter related to motivation and reward. In turn, dopamine supplies the energy, confidence and drive to tackle goals.

The Monday theory, Saidi adds, "offers a structured point for beginning new routines or habits." At the same time, she wants people to not put too much pressure on themselves. That can present as “all-or-nothing thinking,” an unhelpful thought pattern in which situations can only be black or white, good or bad. Not every Monday is going to go smoothly, after all.

“If you tie too much significance to Monday, you may feel defeated or demotivated if you do not succeed, and delay restarting until next Monday,” Saidi says. In reality, trying again on Tuesday is probably just as good.

Other tips for resetting and motivating yourself any time of year

While resetting on a Monday or the first of the month may feel more natural, you can do it any time. Here's what our psychologists recommend for sticking to goals.

Reframe setbacks as learning opportunities

Messing up doesn’t mean you “failed"; rather, you learned something that can help in the future. “Resolutions and goals are about progress, not perfection,” Saidi says. She encourages identifying what didn’t work for you and why, saying this can bring inspiration rather than shame.

Remember the need to rest

Kelley mentions the biological need to rest, saying that rest is productive. Rest helps people think, innovate and be more productive and effective.

Practice self-compassion

Being mean to yourself will only make you feel worse. Instead, practice self-compassion. One way to do this, Saidi says, is to remind yourself that falling short is just a part of the journey.

Set up systems of accountability

A friend, a family member, a teammate, a counselor — tell someone your goal. “When you know someone else is aware of your goals, you are more likely to follow through,” Saidi says.

The only note of caution she shares is considering how that person will respond. “Make sure you choose partners or systems that are supportive and uplift you, rather than criticize or pressure you,” she points out. Journals, apps and trackers can also serve as forms of accountability, she adds.

Break down your goals into smaller, easier goals

Big, intimidating goals can be, well, big and intimidating. You may feel hopeless or inadequate; you may lose inspiration and drive. Saidi recommends listing more realistic, actionable steps and going one by one. “Instead of focusing on the end result, focus on what you can do each day, week or month at a time,” she says.

Further, Kelley suggests making quarterly goals and providing multiple “fresh-start” opportunities for yourself. These tips align with the research-backed concept of “SMART” goals, or goals that are specific, measurable, attainable, realistic and time-sensitive.

A checklist can help you track progress, too, Saidi says, in which it’s important to celebrate your small wins for a confidence and mood boost. Celebrating your wins can also help you “stick it out” and feel positively about yourself, Kelley adds.

Remember the values tied to your goals

What’s the why behind your goal? Don’t lose sight of that. Take time to reflect on why that goal matters, Saidi says, and journal about how achieving it will help you. For example, you might remind yourself that you want to curb your spending because you value minimalism or because you’re saving for a much-needed vacation with friends.

Kelley adds that being misaligned with your goals can force you to “work uphill,” making “restarts” more difficult.