A Psychologist Explains The 'October Theory' Of Changing Your Life

Want a headstart on your 2025 resolutions? The 'October theory' is your best bet; here's how to use it right.

By Mark Travers, Ph.D. | October 30, 2024

For many, October symbolizes a transition: the leaves are browning, the sun is waning and the realization that the year is slowly coming to an end is dawning. This is part of what inspired the viral "October theory," a motivational trend that suggests the final three months of the year is prime time to change your life for the better.

"People are rethinking their approach to the last three months," explains Ann-Marie Alcántara in The Wall Street Journal, using this time for reflection and goal-setting, like a New Year's reset. Though October may be nearly over, it's never too late to start—unless you let it be.

Here's how to use the 2024 October theory to jumpstart your 2025 goals.

1. October: Assess Your Life

"People get this feeling of anxiousness, but also motivation like you would for a new year," explains Macy Morgan to TODAY.com—one of the first influencers to make mention of the theory on TikTok. "People reflect on what they have accomplished so far and what they still need to work on," she says.

It's this very anxiousness that drives the October theory—and it has a name: "eustress."

Eustress, or "good stress," is a positive conceptualization of anxiety, according to a 2015 study from the Human Resource Development Review. Specifically, this kind of stress is one that acts more as a motivator than it does an inhibitor; it fills us with a sense of hope, positivity and vigor. For the first step of the October theory, use the last few days of this month to acknowledge your eustress and harness it.

Introspect. In terms of goals, what's the first thing that comes to your mind when you think about the year drawing to a close? Do thoughts of all the things you wish you'd achieved come to mind, or do you think of things you wish you'd changed? Perhaps old resolutions come to mind; maybe you started them, but never finished—or perhaps they never saw the light of day.
Acknowledge. Without punishing yourself for what could've been, write them down. Don't label or overthink them; just write them as they come to you—letting go of everything you think "stopped" you from achieving these goals.

2. November: Set Your Goals

After reflecting in October and spending time putting pen to paper, November is the time for you to breathe life back into your past goals, wishes and dreams. Cut each one into an individual slip of paper, and place them in a box or a jar. From here, you can turn them into "SMART goals"—namely, goals that are specific, measurable, achievable, relevant and time-bound, according to a 2023 study from the Health Psychology Review.

Throughout the course of November, pick out your once-was wishes from its carrier, and reconceptualize them into something you can work with using the SMART goal method. For instance, say you hoped to lose weight in 2024, but never found a reasonable way to go about it:

Specific. Turn it into a goal that has highly specific objectives. What needs to happen for this goal to become a reality? What needs to change in order for it to be achieved? Instead of just saying you want to "lose weight," define exactly how much weight you want to lose—whether it's 5, 10 or 20 lbs. This will give your goal a clear focus.
Measurable. Consider how you will quantify your goal. How can you measure your progress and success? You'll need a way to track progress so you know when you're getting closer to your goal. In the case of losing weight, regular weigh-ins, body measurements and tracking eating habits can help you see tangible progress.
Achievable. The "Goldilocks Zone" for a goal is for it to be challenging, but well within your reach. How do you ensure your goal isn't too time consuming, too easy or too intense? For instance, plan weight loss with a realistic workout routine and nutrition plan—and find a way to actually fit it into your schedule and lifestyle.
Relevant. If the goal isn't aligned with your personal values, it won't be worth pursuing. How can you convince yourself it's worth fighting for? Reminding yourself, for instance, that weight loss will improve your confidence, energy, sleep and stress levels—or even just contribute to a longer, more fruitful life—can be incredibly motivating.
Time-bound. Importantly, your goal needs a deadline. How can you instill yourself with a minor sense of urgency, while also avoiding burnout? In the case of weight loss, breaking down the larger goal into smaller chunks (e.g. 1 lb per week, for a total 20 lbs over five months) is both a practical and structured approach.

3. December: Turn Your Goals Into Habits

You may have heard the saying that it takes 21 days to make something a habit. However, research from the European Journal of Social Psychology instead suggests that it can take anywhere between 18 to 254 days—with most people averaging at around 66. While 21 does sound ideal, the reality is that this timeline depends on a variety of factors that differ from person to person—like behaviors, circumstances and motivation.

You should not, however, let this dishearten you—as the beauty of SMART goals is that they have the potential to put us in a "flow state." Flow states are "an engrossing and enjoyable state of mind that occurs when people feel optimally challenged and are fully absorbed in their current activity"—according to 2021 research from the Journal of Occupational and Organizational Psychology.

Once December arrives, and you're armed with your collection of SMART goals, reap the benefits of flow and do your best to work on your goals each day—little by little. Remember that there's no need to punish yourself if the steps to your goal don't immediately feel habitual; after all, research suggests that they aren't supposed to.

In fact, embracing a longer timeline is a wonderful reminder that change isn't a singular event that happens overnight; it's a process that takes time and effort. Keep absorbing yourself in your goals, and by the time New Year's arrives, you'll be celebrating your progress—while others will just be getting started.

Do you struggle to stick to your goals? Take this science-backed test to find out if you've got a procrastination problem: General Procrastination Scale

A similar version of this article can also be found on Forbes.com, here.