Avoid the Streak Trap

If you’re doing New Year’s Resolutions, may I recommend against “streaks”, or doing something every single day.

I know that everyone is motivated in different ways, and my advice is mostly based on my own failures.

One year I tried to run a mile every day. I quit with injuries at the end of April.

I had a 645 day meditation streak on Headspace.? At the end I found myself doing the bare minimum at 10 pm before bed because I forgot to do it earlier.

I have a 355 day streak on Duolingo right now and I dislike it.

For me, streaks suck the joy out of everything.? They turn a previously enjoyable activity into a stressful task, where I'm focusing more on not breaking the streak rather than the enjoyment of the activity itself.

It’s not a coincidence that social media and other apps often employ streaks as a psychological tactic to create a sense of urgency and commitment to keep users engaged daily. Despite not always being enjoyable, this strategy exploits human tendencies for routine and reward-seeking behavior, making it challenging for users to break the cycle and take a step back.

Resolutions that depend on streaks also promote an “all or nothing” experience, where if one day is missed, the effort is over.? I found myself saying "I missed a day of stretching. I ate a donut.? I guess I’ll have to try again next year."?

Instead of daily streaks this year, I'll try weekly goals. Run 3 times a week and leave time for hiking and walking dogs.??

Or focus on outcomes like being healthy, happy, and well-rounded.??

Accountability is great.? Consistency is, too. But being overly hard on yourself just to maintain a streak isn’t helpful.

If you stumble or miss a goal, that’s ok.? Keep going. You don’t have to wait until next year, next week, or even tomorrow to eat healthy or lift weights.?

You can always start again.?

Right Now.

#2024