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The Psychology of Fresh Starts: Why January Makes Change Feel Possible

The Psychology of Fresh Starts: Why January Makes Change Feel Possible

1 January 2026

Paul Francis

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There is something about January that invites reflection. The calendar flips, routines pause, and the year ahead feels open. Even people who do not set resolutions often feel the pull of possibility.


This feeling is not accidental. It is rooted in how the human brain responds to time, identity, and transition.


Feet with black toenails stand at shoreline; "START" is written in sand. Ocean foam approaches, creating a fresh beginning vibe.

Why fresh starts feel powerful

Psychologists describe the “fresh start effect” as the tendency to feel more motivated after temporal landmarks. These include birthdays, new jobs, new weeks, and new years.

January is one of the strongest landmarks because it represents both an ending and a beginning. It creates distance from past behaviour and makes future change feel more achievable.


Identity and the new year

Fresh starts allow people to mentally separate their past self from their future self.

This creates space for statements like:

  • “This year I want to be more organised”

  • “This year I want to take better care of myself”

  • “This year I want to change how I work”


Even small identity shifts can influence behaviour when reinforced through action.


Why momentum matters more than intention

The danger of fresh starts is that they can inflate expectations.


People often mistake intention for progress. Motivation feels good, but it fades without action.


Momentum comes from small wins. Each completed action reinforces the belief that change is possible.


Sunset over calm sea with scattered rocks, sky orange and yellow, reflecting on water, creating a serene and peaceful mood.

How to use January without burning out

The key is to treat January as a testing ground rather than a transformation month.

Effective approaches include:

  • experimenting with habits

  • observing what feels sustainable

  • adjusting goals based on feedback

  • focusing on process rather than results


January works best when it is gentle, not demanding.


The role of reflection

Fresh starts also benefit from looking back.

Reflection questions that help include:

  • What drained me last year?

  • What supported me?

  • What do I want more of?

  • What do I want less of?


These questions guide change without pressure.


Making fresh starts throughout the year

The biggest mistake is believing January is the only chance to reset.

Fresh starts can happen any time:

  • a Monday

  • a birthday

  • the start of a new month

  • after a holiday

  • after a difficult period


January is powerful because it is shared, but it is not exclusive.


January does not magically create change. It creates permission.


Permission to reflect. Permission to try again. Permission to imagine a different rhythm.

Used gently, the fresh start effect can be a helpful tool rather than a heavy expectation. Change does not need to be dramatic to be real. It just needs space to begin.

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Rugby lad culture needs to stop

  • Writer: Gregory Devine
    Gregory Devine
  • Oct 9, 2024
  • 3 min read
My adventure at university is continuing and, whilst it’s full on, with many lectures and extra work, I’m loving it.
Rugby lads at university

My adventure at university is continuing and, whilst it’s full on, with many lectures and extra work, I’m loving it.


Going to university means meeting new people I wouldn’t necessarily encounter. Coming from a working-class town in Yorkshire, the ‘posh rugby lad’, with Rugby lad culture, is a type I’ve not met until now—I wish I never had.


Arrogant, entitled, privileged young men, unfortunately, ruin the experience of university somewhat. It’s not every posh boy, but it does seem that the majority carry a disdain for working-class people—they don’t even try to hide their disrespectful opinions. They think they’re better than most other university students because Daddy paid their tuition fees.


University lads on a night out

With the greatest of respect, we’re all at the same Russell group university. We all achieved the required grades to get there. Just because I’ve been loaned the tuition fees does not make me any less entitled to a place on my course. Luckily, because I’ve chosen to study computer science, the rugby lads aren’t constantly around me. Had I been on an engineering or economics course, however, my lecture theatre would’ve been full of Schöffel jackets, signet rings and mullets.


Is this a generalisation? Yes. But generalisations are usually correct!


This isn’t a depiction of every ‘rugby lad’, of course. I’ve met some rugby players who are genuine, kind, respectful people—but I do feel they’re in the minority. The consequence of the ‘posh boy’ culture means that some freshers, who would’ve liked to have played rugby at university, have become disengaged; they’ve looked elsewhere for something to do in their downtime. Some have turned to American Football, which appears to perpetuate a positive culture that allows for fun and banter whilst still remaining respectful. In other words: normalcy.

University American Football

The disrespect these posh rugby lads give women is of particular concern to me. Whilst it isn’t obvious at first, should you find yourself in a pub with a group of them, watch how they treat girls. Whilst their behaviour isn’t abusive, they appear to project a sense of ownership. They often throw their arms around females’ necks, in what I consider an almost aggressive manner, in order to assert their dominance. What infuriates me is how those around them accept their actions. The women they mix with don’t seem to have an issue with it— probably because they’re used to it—but when a rugby lad tries to do the same with a girl from a working-class background, she, quite rightly, reprimands their pathetic behaviour.


I’m not alone in my opinion. As I write, I’m surrounded by my flatmates who are working hard on their many different courses; they all agree that most rugby lads are disrespectful, or at the very least, irritating. Alcohol is definitely a factor in determining the level of respect these young men are able to show. Whilst sober, they can appear normal, and I can actually enjoy having a conversation with them. When drunk, however, their Dutch courage is far too high, and their sense of entitlement becomes intolerable. It’s a shame, as I really enjoy watching rugby, but as soon as a drop of booze hits these guys’ bloodstreams, I don’t want to be in their company, as they simply resort to disrespecting or belittling anyone who’s not one of them.


I’ll conclude by again reiterating that there are exceptions to every rule. Whilst ‘posh rugby lads’ are not my favourite type of person, that doesn’t make them awful human beings. It’s just a case of different upbringings—and this is why university is so good. It brings people together from all walks of life.


Learning how to accommodate and appreciate others is one of the greatest lessons available at university…it’s just not on the curriculum.

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