Unravelling the Mystery of Why New Year's Fitness Resolutions Fail and How to Keep Going
It is long past “Quitter’s Day”, the second Friday of January when most people give up on their New Year’s resolutions. Around 88% of people give up on the promises they made to themselves by this time. A lot of us have given ourselves fitness goals and, after committing to jogging every morning, but then looking out the window at the miserable weather or getting distracted by some other equally important task, have decided to skip a day. And that skipped day tends to turn into a skipped week… I’m sure you can see where this is going.
If this describes the beginning, and end, of your fitness goals, don’t worry, this is not an article to shame you or tell you it’s OK to give up because 88% of the rest of us gave up as well. We’re going to delve into the reasons why people quit and how to get back to keeping those New Year’s resolutions (and maintain those commitments throughout the year), because it’s never too late to make a fresh start.
The Short-Lived Phenomenon of The New Year's Fitness Rush
Every January, there's an undeniable surge of enthusiasm for fitness. It's as if we’ve been given a clean slate of possibilities that imbues us with renewed determination to transform our bodies and our lives. However, this initial burst of motivation often fades as the weeks go by and reality sets in.
Psychological Barriers to Sustaining Exercise Resolutions: One of the primary reasons why people give up on exercise is the psychological barriers they encounter along the way. Maybe they are not seeing the results they were expecting as quickly as they were hoping to see them, maybe they are finding it difficult to put themselves through the discomfort that comes with getting a good level of exercise, perhaps they have prioritised more important tasks that have come up.
Unrealistic Expectations and Abandoning Fitness Goals: Many individuals set unrealistic goals for themselves, expecting rapid transformations and instant improvement. When progress doesn't happen as quickly as they'd hoped, they become discouraged and are more likely to throw in the towel.
Overcoming the Allure of Instant Gratification: In today's fast-paced world, we've become conditioned to expect instant results in almost everything we do. However, fitness is a journey that requires patience, consistency, perseverance, and some degree of discomfort. Learning to focus on long-term outcomes is key to staying committed to your exercise routine.
Lack of Accountability: Many people struggle to stay accountable to their fitness goals, especially when no one is holding them accountable but themselves. Without external accountability, it's easy to make excuses and skip workouts when life gets busy or motivation wanes.
Strategies for Sustaining Exercise Motivation Throughout the Year
Despite these challenges, there are several strategies you can employ to maintain your exercise motivation and stay on track with your fitness goals:
Building Sustainable Habits for Long-Term Fitness Success: Rather than focusing solely on short-term results, prioritize building sustainable habits that you can maintain over the long haul. Starting an intensive workout regimen, especially if you are new to exercise, is undoubtedly going to be gruelling, and you will be tempted to find excuses to avoid it. Start small, and gradually increase the intensity and duration of your workouts as your fitness level improves.
Adapting Workouts to Fit Your Flexible and Unpredictable Lifestyle: Life is unpredictable, and there will inevitably be times when your workout schedule gets derailed by unexpected events or obligations. Instead of viewing these disruptions as failures and giving up completely, embrace them as opportunities to practice flexibility and adaptability, and get back to an exercise routine that works for you, as soon as possible.
The Power of Community Support: Surround yourself with like-minded individuals who share your commitment to health and fitness. Whether it's joining a fitness class, finding a workout buddy, or participating in online communities, having a support system can make all the difference in staying motivated and accountable. On those days when you don’t feel like pushing yourself, or if you’ve been slacking off for a week, having someone around who can remind you of your joint goals can provide a little extra motivation to keep up the good work.
Celebrating Small Wins as Progress: Finally, remember to celebrate your progress, no matter how small it may seem. Whether it's reaching a new personal best, fitting into a smaller pair of jeans, or simply feeling more energized and confident, acknowledge and celebrate your achievements along the way. Don’t take these small accomplishments for granted, they are paving the way to your greater goal.
So, while it's common for New Year's fitness resolutions to fizzle out as the year progresses, it's entirely possible to maintain your commitment to exercise and achieve your fitness goals. By understanding the psychological barriers to sustaining fitness goals and implementing strategies to overcome them, you can set yourself up for long-term success on your fitness journey. Remember, it's not about perfection—it's about progress, consistency, and perseverance.
Commit to keeping those promises you’ve made to yourself and get yourself one of our motivational shirts to help you, and those around you, that you’re going to crush it!
