Why February is the best month for New Year's resolutions

It may be the gloomiest month of the year, but there are at least two things about February: it's short and it's not January.

February brings relief from the pressure of the beginning of the year. The steady stream of sports ads is decreasing. Dry January ends and bars get more customers back. For those of us who are already thinking about giving up on our New Year's resolutions, the arrival of February can seem like a tacit permission to give up.

If you haven't made as much progress on your resolutions as you would like, psychologists emphasize that you shouldn't be hard on yourself. “Life is about consistent, achievable healthy habits, or adding things to your life in manageable chunks,” says Thea Gallagher, clinical psychologist and associate professor at NYU Langone Health.

Here's how to keep working on your goals in February and throughout the year.

Think about your resolutions

It's important to first think about whether you've made the right decision, says Tyler J. VanderWeele, professor of epidemiology and biostatistics and director of the Human Flourishing Program at Harvard. Think about what's going well – and what's not going so well – with your goals so far.

“Maybe I didn't follow it because it's actually not the most important thing for me right now,” said Dr. VanderWeele. Or maybe your decision still feels important, but you're struggling to stay committed. In that case, you may benefit from setting more achievable milestones.

Consider a goal that is “almost embarrassingly manageable,” said Dr. Gallagher. She's challenged herself to read 10 minutes a day — which may not sound like much, but adds up over the week, she said. Instead of aiming for lofty goals, start low and take it slow. It's advice marathon runners follow and it helps them cross the finish line.

Give yourself a margin of error

You cannot and should not expect to score a goal 100 percent of the time. For example, if you're trying to eat better, maybe follow an 80/20 rule, Dr. Gallagher said: Let yourself eat what you want 20 percent of the time so you don't burn out from severe restrictions. She mentioned a client who struggled to find time to exercise during the week. Dr. Gallagher said she advised her client to schedule workouts on the weekend, rather than feeling pressured to exercise every day.

Give yourself some wiggle room. If you're trying to cut back on social media, perhaps limit yourself to 15 minutes a day, rather than going cold turkey.

Find an accountability buddy

If you're trying to practice yoga more often, find a friend who can encourage you and send him/her a post-savasana selfie. If you want to spend more time outside this year, schedule a weekly walk with a family member, or call a friend while you walk, suggested Angela Neal-Barnett, a professor of psychological sciences at Kent State University.

It's also helpful to regularly discuss your goals with a loved one so you can keep each other informed of your progress, Dr. VanderWeele said. Having time to connect regularly – whether that's a Wednesday evening chat or a cup of coffee on Sunday morning – can encourage you to stay on track towards your goals, and can also help you strengthen your relationships.

“We know from a lot of research and data that participating in the community and having close relationships affects so many other areas of life,” he said. “Including making someone happier and healthier.”

Show yourself some compassion

“In psychology we often use these two words: what then?” Dr. Neal-Barnett said. You missed a day of Duolingo on your quest to learn Spanish. So? You fell into bed last night without taking the time to journal. So?

Show yourself grace and compassion, she said. Instead of letting yourself down, enjoy the small victories. If you try to walk two miles every day and only managed half a mile today, appreciate the movement you fit in.

“Tomorrow is another day,” said Dr. Neal Barnett. “And you just start there.”