“Spring is nature’s way of saying, ‘Let’s start over.’” – Robin Williams
Let’s be real: January is kind of a mess. It arrives right after the holidays when we’re still tired, overcommitted, and vaguely wondering if “goal-setting” is just a socially acceptable way to beat ourselves up.
That’s why I actually love the month of April. (Well, it’s one of the reasons.) It’s the beginning of Quarter Two, the trees are blooming, and there’s a subtle shift in the air—like nature is reminding us we can grow new things too. It’s the perfect moment to get a fresh start and revisit the goals you made earlier this year (or didn’t!) and decide what still feels right, what needs a refresh, and what can lovingly be left behind.
And here’s the best part: research shows that small, intentional resets like this—especially during natural “fresh start” moments—can increase motivation, success rates, and long-term well-being. So if your January goals are dusty or abandoned, don’t worry. The year didn’t get away from you. You’re right on time.
After you read this, I encourage you to decide on one new habit to take on this week or one goal to recommit to. But first, let’s dive deeper into the science that will help you get there: the science of starting fresh.
Fresh Starts Matter—It’s Backed By Science
“You don’t need a new year to make a change. You just need a new moment.”
– Unknown
Momentum isn’t built in January. It’s built in quiet course corrections throughout the year. Katherine Milkman and colleagues at The Wharton School discovered the “fresh start effect”: people are more motivated to pursue goals at the start of a new period—like a new week, month, quarter, or birthday. These temporal landmarks help us mentally separate our past self from our future self.
Another study published in Psychological Science found that people are more likely to stick with goals that align with their intrinsic values—like creativity, connection, or growth—rather than external pressures like appearance or productivity.
And research from Behavioral Science and Policy shows that people are significantly more successful when they set small, measurable “sub-goals” instead of aiming for one giant, vague target. “SMART” goals can point you in the right direction and frequent progress boosts dopamine and builds momentum.
Here’s More Research–with Actionable Steps
- Revisiting Goals Monthly Improves Long-Term Success: In a study published in Organizational Behavior and Human Decision Processes (2013), participants who reviewed and adjusted their goals monthly reported more progress and less burnout than those who set-and-forgot their goals.
- Try this: Block 20 minutes this week for a quarterly check-in. Ask: What’s working? What’s not? What do I want to shift?
- Self-Compassion Supports Resilience and Motivation: Research by Dr. Kristin Neff shows that people who treat themselves with compassion when they fall short are more likely to stay motivated and try again. Self-criticism, on the other hand, reduces persistence and increases procrastination.
- Try this: If you’ve fallen off track, say, “I’m human. It’s okay to start again. Time for a fresh start.” Compassion increases your chance of success more than guilt ever will.
More Actionable Steps to Take:
- Review your original intentions – What still feels right? What doesn’t?
- Pick one focus area for April – Simplicity builds momentum.
- Break it down into micro-goals – Aim for daily 10-minute wins.
- Track progress with compassion – Journal, habit app, or sticky notes—whatever works.
- Set a weekly “reset” time – Recalibrate every Sunday or Monday morning.
- Use visual cues – Post a mantra or micro-goal where you’ll see it.
- Celebrate consistency, not perfection – Progress matters more than perfection.
- Pair goals with positive rituals – Like music during tidying or tea during planning.
- Share your goal with a friend – Accountability makes it real.
- Forgive the gaps – Miss a day? A week? No problem. Just return to it.
Want More Support? Here’s What I Offer
In addition to my (free) resolution-setting workbook, which can be used all year, and my (low-priced) goal-setting mini-course (which I highly recommend, if you haven’t taken it already), I offer personal coaching to help people explore their goals, create a path, get unstuck, and realize their dreams. If you’re interested, book a call with me to see if coaching is for you.