How to Check In, Reset, and Stay Motivated

Thank you for listening and supporting This Might Help.So... how are those goals going? In this week's episode, we revisit the goals we set at the start of the year and explore why motivation often fades (don't worry, so many of us experience this!). Using the concept of the “fresh start effect,” we unpack how the beginning of Q2 can serve as a powerful reset point to reflect, realign, and move forward with intention. We break down the psychology behind why progress towards our goals may have stalled, from the planning fallacy to the difference between intrinsic and extrinsic motivation. Finally, we share practical, evidence-based strategies to help rebuild momentum, set realistic goals, and encourage self-compassion as we check in on our goal progress. You can find us on socials @thismighthelppodcast - ⁠Instagram⁠ and ⁠TikTokThe full video version of this episode is available on YouTube here: https://www.youtube.com/@thismighthelppodcastSome of the key research we chat about can be found below:Amabile, T. M., & Kramer, S. J. (2011). The progress principle: Using small wins to ignite joy, engagement, and creativity at work. Harvard Business Review Press.Bonezzi, A., Brendl, C. M., & De Angelis, M. (2011). Stuck in the middle: The psychophysics of goal pursuit. Psychological Science, 22(5), 607–612. https://doi.org/10.1177/0956797611404899Breines, J. G., & Chen, S. (2012). Self-compassion increases self-improvement motivation. Personality and Social Psychology Bulletin, 38(9), 1133–1143. https://doi.org/10.1177/0146167212445599Buehler, R., Griffin, D., & Ross, M. (1994). Exploring the “planning fallacy”: Why people underestimate their task completion times. Journal of Personality and Social Psychology, 67(3), 366–381. https://doi.org/10.1037/0022-3514.67.3.366Dai, H., Milkman, K. L., & Riis, J. (2014). The fresh start effect: Temporal landmarks motivate aspirational behavior. Management Science, 60(10), 2563–2582. https://doi.org/10.1287/mnsc.2014.1901Wang, J., & Fishbach, A. (2025). Goal harmony.Journal of Personality and Social Psychology. Advance online publication. https://doi.org/10.1037/pspa0000452Some additional resources can be found here:https://www.nytimes.com/2026/01/31/well/move/new-years-resolutions-goals-advice.htmlhttps://ed.ted.com/lessons/how-to-get-motivated-even-when-you-don-t-feel-like-itAdditional support can be found through:Beyond Blue - https://www.beyondblue.org.au 1300 22 4636 LifeLine - https://988lifeline.org/get-help/ 13 11 14 Headspace - https://headspace.org.au 1800 650 890 (for those aged 25 or under)