Quitters Day

Quick facts
When is it?	Every January 9th
Tagged as:	Life & Living
What's the hashtag?	#QuittersDay
When was it founded?	2019
Who founded it?	Strava
We first published this page on:	Jul 2nd, 2025
We last updated this page:	Jul 2nd, 2025

Contents

How many times have people started strong, only to slow down a few weeks later? Quitter’s Day taps into that moment. It’s when the excitement of fresh goals starts to slip. Energy drops. Frustration grows.

That big fitness plan or savings challenge begins to feel harder than expected. For many, it’s not laziness—it’s the weight of too much, too soon. The day gives a name to a common feeling, one that hits just when routines should be settling in.

Some might see it as a mark of failure. Others, though, use it to regroup. When goals stumble, it doesn’t mean they’re lost forever. Often, it just means the plan needs a reset.

Health coaches, planners, and therapists agree—small steps win more than giant leaps. Quitter’s Day opens a space to reflect, then restart with smarter moves.

A slow point can still lead to real change. What matters is choosing to keep going, even after the early push fades.

How to Celebrate Quitter’s Day

Here are some simple and fun ways to mark Quitter’s Day and turn it into a positive moment:

Set a mini milestone

Choose a small target you can reach by day’s end. Tick it off and feel that win. Breaking your goal into bite‑sized steps boosts confidence and keeps motivation steady.

Completing something small brings fresh energy for the next task. Even a 10-minute effort can restart momentum.

Buddy up for accountability

Ask a friend to join in. Check in with each other later. Partner support makes sticking to plans easier. Knowing someone else is trying too can lift your mood.

Shared goals feel less heavy when you’re not going it alone.

Try habit pairing

Link your resolution to something you already do. For example, do a few squats after brushing your teeth. Habit stacking builds new routines faster.

It takes less mental energy when tasks connect. You spend less time thinking and more time doing.

Reward small wins

When you hit a goal, treat yourself—maybe a chat with a friend or a cozy break. Noticing progress helps you stay on track. Rewards make hard things more fun. They also remind you why your effort matters.

Reflect and reset

Pause for a moment of honesty. Did your plan feel too big? Tweak a bit to make it more doable. Adjusting goals can bring better results. Even one change can remove roadblocks.

Use weekly check‑ins

Pick one day each week to review progress. Think of Mondays as fresh starts. You gain more chances to refine your efforts. Regular check-ins create rhythm. They also highlight patterns you might not see otherwise.

History of Quitter’s Day

Quitter’s Day began in 2019, thanks to a fitness app called Strava. The company noticed something interesting while looking at user data.

Millions of people set goals at the start of the year, especially around exercise. But by the second Friday in January, activity levels dropped fast.

That day became known as Quitter’s Day. Strava gave it the name to highlight how quickly motivation fades. It wasn’t meant to make fun of anyone. It simply pointed out a common struggle many face after the first rush of excitement wears off.

Once the idea caught on, news outlets and lifestyle blogs began talking about it. Health experts joined in, saying that many resolutions fail because they feel too big or unclear. People often try to change everything at once. When that gets hard, they stop.

Quitter’s Day became a moment to reflect on that pattern. It helped people see that giving up isn’t personal—it’s often about the plan, not the person. Now, each year, the day reminds people to pause and adjust.

Instead of feeling stuck, many take it as a chance to try again with smarter goals. What started as data turned into a helpful checkpoint for millions.

Quitters Day