q1 Check-In: How to Tweak and Troubleshoot Your Habits and Goals

The first quarter of the year is a perfect time to press pause and evaluate your progress. Have the habits you started in January stuck? Are you tracking toward the goals you set? This check-in isn’t about judgment—it’s a proactive step to refine your plan and set yourself up for success. If you’re not quite where you want to be, don’t worry. Here’s how to assess, adjust, and move forward with confidence.

1. Review Your Goals and Work Backward

Start by revisiting the goals you set at the beginning of the year. Ask yourself, "Have I made progress? If not, why?" Sometimes goals feel overwhelming because they’re too vague or ambitious. For example, if your goal is “grow my business,” break it into smaller, actionable steps like “increase social media engagement by 10%” or “secure 3 new clients by the end of the quarter.” Specific, measurable goals are easier to track and achieve.

2. Track Your Habits Honestly

Are the habits you intended to build supporting your goals? If not, identify the gaps. Maybe you intended to journal every morning but can’t seem to stick with it. Start by reflecting on what’s getting in the way. Is the routine too ambitious? Does it not fit your schedule? Habits stick better when they’re small and manageable—so if journaling for 15 minutes felt overwhelming, try starting with just 2 minutes instead.

3. Diagnose What’s Holding You Back

If you’re falling short on your goals or habits, look for patterns. Are distractions pulling you away from what matters? Are you great at planning but struggling with execution? Once you isolate the root cause, you can troubleshoot effectively. For example:

• Obstacle: Not enough time.

  • Solution: Time blocking. Dedicate small chunks of time to specific goals or habits without interruptions.

• Obstacle: Feeling unmotivated.

  • Solution: Revisit your “why.” Remind yourself why this goal matters and the impact it will have.

4. Allow Flexibility, Not Abandonment

Goals and habits aren’t set in stone. If something isn’t working, pivot instead of giving up. For example, if you planned to work out in the mornings but find yourself struggling to wake up early, test out an evening workout routine instead. Adjustments don’t mean failure—they mean you’re committed to finding what works for you.

5. Recommit with Realistic Adjustments

Once you’ve identified what’s not working, set a new plan that feels doable. Maybe you reduce the number of goals you’re working on to focus on the most important ones. Or you scale back the intensity of a habit you’re building. Success comes from consistency, not perfection, so recalibrate in a way that feels sustainable.

6. Celebrate Small Wins

Recognize the progress you have made, no matter how small. Did you tackle one habit consistently, even if others fell by the wayside? Did you move closer to one goal, even if you’re still behind on others? Celebrate those wins—they’re evidence that you’re moving in the right direction.

7. Plan Ahead for Quarter Two

Use this first-quarter assessment as a foundation for the rest of the year. Set milestones for the next three months and proactively anticipate challenges. For example, if you know certain times get busier for your business, plan lighter goals for those periods. Proactive planning builds resilience and keeps you aligned with your ambitions.

Remember, Progress is a Process

Checking in with your goals and habits isn’t about perfection—it’s about progress. By taking these steps to reflect, adjust, and recommit, you can build momentum for the rest of the year. Give yourself grace, stay flexible, and continue moving forward.