The holidays have come and gone like a whirlwind, the same as every year. Now it’s January, and you’re ready to hit your health and fitness goals hard, the same way you do every year. You’ll start strong, the same as every year. Then, by February, you’ll be right back where you started.
THE SAME AS EVERY YEAR.
Unfortunately, this cycle is completely normal and happens to most people. However, this doesn’t have to be the case. After lots of extra treats and little exercise in December, January is the perfect time to reset.
But why do so many people fail? According to US News and World Report, 80% of resolutions fail. The biggest reason is setting goals that are too big and not maintainable.
Just think, January rolls around, and you are gung-ho about getting to the gym five times a week, cutting out sugar, dairy, carbs, and alcohol. While all those goals are fine, thinking you can do them (and maintain them) all at once is highly unlikely.
So, what should a frustrated mom do? Try these three simple steps to increase your chances of making it more than two weeks.
1. Set one goal at a time.
A healthy lifestyle has many components (diet, exercise, sleep, etc.). So, start by picking only one to focus on. Generally, it should be the piece of the puzzle you have the most challenging time with. Let’s say it’s being consistent with exercise. Start by aiming for 2-3 workouts a week that are 20 minutes. That way, it feels doable and maintainable. Once you’ve mastered that, move on to the next single goal (while maintaining the first goal). Think of this as “layering.”
2. Celebrate every win.
Shift the focus from the end goal to celebrating small victories. Keep a journal or tracker where you log progress and acknowledge daily successes, like completing a workout or prepping a healthy meal. This builds positivity and makes the goal feel rewarding rather than pressure-filled.
3. Think of adding rather than taking away.
Instead of cutting things out (e.g., no sugar), focus on adding positive habits (e.g., more protein, more water). This creates a mindset of abundance rather than restriction. Plus, when you think of this in terms of your diet, adding more protein will make you feel fuller longer and crave less sugar naturally.
