How to stay motivated when New Year’s energy fades

That early-January spark feels amazing. Everything is possible! But a few weeks in, reality sets in, and most people’s motivation dwindles.

That’s not failure—it’s psychology. Your brain loves novelty. But when your routine becomes, well, routine, motivation dips.

That’s when Dr. Jeffrey Egler, Noom’s Chief Medical Officer, encourages people to stop chasing motivation and start building momentum. 

Here’s how:

1. Start smaller than you think you need to

When goals feel overwhelming, your motivation dips. Go “micro” and pick something too easy to skip, like a 5-minute walk after work or one home-cooked meal.

💡 Small, consistent actions build momentum and give your brain the quick wins it needs to keep going.

2. Stack your habits

New habits stick better when they’re tied to something you already do. Stretch for 1 minute before your morning coffee, or think about one thing you’re grateful for while brushing your teeth.

💡 Anchoring new habits makes them feel less like chores and more like routine.

3. Reward effort, not just outcomes

When the New Year’s buzz wears off, don’t panic. That’s your chance to shift gears from motivation to momentum.

For extra support and accountability to build momentum and achieve your health goals, start a Noom program today.