The Third Week Slump Is Real (Here's How to Push Through)
It's mid-January.
Your resolution? The one you were SO excited about on January 1st? Yeah, it's looking a little rough right now.
Maybe you've already skipped a few days. Maybe you're wondering if this was even a good idea. Maybe you're thinking "I knew I couldn't do this."
Welcome to the Third Week Slump. It's real. It's predictable. And it happens to literally everyone.
Here's the good news: You're not failing. You're right on schedule.
What Is the Third Week Slump?
Research shows that most people abandon their New Year's resolutions by the third week of January. Some studies put it even earlier, around January 12th.
Why? Because the novelty has worn off.
Week 1? You're pumped. The new year energy is real. You're motivated. You're crushing it.
Week 2? Still riding the momentum. Maybe you've hit a few bumps, but you're hanging in there.
Week 3? The shine is gone. This feels hard. You're tired. The motivation you felt on January 1st has completely evaporated.
And this is where most people quit.
But here's what they don't tell you: The third week slump is where the real work begins.
Why Week 3 Is the Hardest
The third week is hard because you're transitioning from motivation to discipline.
Motivation got you started. It's exciting. It's energizing. It's easy.
Discipline keeps you going. It's unsexy. It's repetitive. It's WORK.
And most people aren't prepared for that shift.
On January 1st, you told yourself: "This year is going to be different. I'm going to meditate every day. I'm going to journal. I'm going to stop overthinking."
By mid-January, you've realized: "Oh. This is just... daily. Forever. There's no finish line."
And that's when it gets hard.
The Mistake Most People Make
Here's the mistake: Most people think if they're struggling by week 3, it means they're doing it wrong.
They think: "This should be easier by now. Maybe I'm not cut out for this."
***WRONG***
If it's hard by week 3, you're doing it RIGHT.
You've moved past the honeymoon phase. You're in the messy middle. This is where habits are actually BUILT.
The third week slump isn't a sign that you're failing. It's a sign that you're doing the real work.
How to Push Through the Third Week Slump
So how do you actually get through this?
Here's what works:
1. Lower the Bar (Seriously)
If you committed to meditating for 20 minutes a day and you're already skipping days, LOWER THE BAR.
Go back to 3 minutes. Or even 1 minute.
"But that's not enough!"
It's better than zero. And it keeps the habit alive.
You can always increase it later. Right now, your only job is to NOT QUIT.
2. Use the "Just Show Up" Rule
On days when you don't want to do the thing, just show up for 2 minutes.
Tell yourself: "I only have to do this for 2 minutes. Then I can stop."
Most of the time? You'll keep going.
But even if you don't, you still showed up. And that counts.
3. Track Your Wins (Not Just Your Fails)
Your brain loves to focus on the days you DIDN'T do the thing.
"I skipped meditation three times this week. I suck at this."
Flip it: "I meditated four times this week. That's four more than last month."
Track your wins. Celebrate small progress. Stop beating yourself up for imperfection.
4. Remind Yourself Why You Started
Go back to January 1st you. Why did you commit to this?
What were you hoping would change?
Write it down. Put it somewhere you'll see it. Read it when you want to quit.
Your future self will thank you for not giving up.
5. Remember: The Slump Is Temporary
Week 3 is hard. Week 4 will be a little easier. Week 5 even more so.
By week 6? This will start to feel normal.
The slump doesn't last forever. But only if you push through it.
What I Wish Someone Had Told Me
I wish someone had told me earlier: "Week 3 is supposed to suck. Push through anyway."
I used to quit everything by the third week. Meditation. Journaling. Exercise routines. All of it.
I thought if it felt this hard, it meant it wasn't for me.
But the truth? Week 3 is the filter. It separates the people who want it from the people who are willing to work for it.
And once you get past week 3? Everything gets easier.
Not because the work gets easier. But because YOU get stronger.
Book Bite: From Grit, Angela Duckworth
"Enthusiasm is common. Endurance is rare." — Angela Duckworth, Grit
Angela Duckworth's research on grit shows that talent doesn't predict success… persistence does. Week 3 is where enthusiasm fades and endurance begins. This is where you prove you have what it takes.
The Bottom Line
If you're in the third week slump right now, here's what you need to hear:
You're not failing. You're right on schedule.
Week 3 is hard for everyone. The people who succeed aren't the ones who never struggle. They're the ones who struggle and keep going anyway.
Lower the bar if you need to. Show up for 2 minutes. Track your wins. Remind yourself why you started.
And whatever you do: Don't quit.
The slump is temporary. Your progress doesn't have to be.
🎉Still struggling to stay consistent?
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