How to Use January Momentum for Long-Term Follow-Through

If you set a goal or resolution this year, chances are you jumped in this week with a lot of energy.

That motivation feels strong right now.

And it’s a great place to start.

I also want to bring attention to something you might not be (or might not want to be) thinking about right now.

At some point, it’s going to get hard.

I don’t know when.

But I know from over 18 years of coaching that it will happen.

Not because you’re doing anything wrong or because you lack discipline.

But because motivation naturally rises and falls, and life doesn’t stop just because you set a goal.

The women who follow through long-term aren’t the ones who “try harder” when things get hard.

They’re the ones who plan for the hard part before it shows up.

Inside my Empowered Eating Blueprint program, I teach women many ways to prepare for obstacles.

Things like adjusting their environment, building in support, creating backup plans, and choosing self-talk ahead of time.

Today, I want to share one simple tool you can use right now.

Write a letter to your future self.

Think of it as giving yourself a pep talk that you already know you’re going to need.

Here’s how to do it.

First, look back at your past attempts to make change and ask yourself:

When do things usually fall apart for me?

Is it on weekends?

During vacations?

Around certain people?

A few weeks in, when the excitement fades?

During a busy or stressful season?

Once you identify a likely sticking point, imagine yourself in that moment.

Then write a letter to that version of you.

Ask yourself:

• What does she need to hear right then?

• What do I want to remind her of?

• What support is available that she might forget about?

• What advice would actually help, not shame her?

• Why did I decide to do this in the first place?

You can include encouragement, reminders of your values, specific strategies to try, or even permission to take a smaller step instead of quitting.

After you write the letter, schedule it to be delivered during that future moment.

If you use Gmail, you can schedule an email to yourself.

You can also use a free service like futureme.org to send it on a specific date.

For example:

• If vacations are hard, schedule it for the day you travel.

• If you usually struggle three weeks in, schedule it for that Sunday.

• If work stress derails you, schedule it before a known busy period.

You’re using today’s motivation to support your future self when motivation is lower.

You don’t need to predict every obstacle this year.

But getting ahead of the likely ones can make all the difference.

You're not trying to be perfect.

You're trying to be prepared.