There’s a thrill that comes from making a new resolution. You identify a goal, decide to make a change and then start to dream. This is very much on of those twinkle-in-your-eye moments. You imagine all the possibilities that will open up, and your mind catalogs all the positive “what ifs”: the changes that will add up to an exciting, different life than the one you’re living now.
That’s how I’ve felt with several changes I’ve tried to make this year: running, sleeping eight hours a night, recommitting to a mostly paleo diet, budgeting, journaling daily…apparently there are quite a few.
I start off all kinds of jazzed to make a change (just one at a time! I know better than to change everything at once.) and yet, a few days in, I realize it’s difficult. The shiny newness wears off and my new habit is pitted against all my old behaviors and time commitments. Often, it’s easier to sink back into my regular routine than to push onward and make choices about what to sacrifice. [Read more...]
The Reality of Building New Habits
It turns out that the initial burst of motivation you feel when starting a new fitness routine is a lot like a sugar rush—sweet, energizing, and short-lived. Psychologists call this the "honeymoon phase," and it's the reason so many resolutions fizzle out by February. The truth is, willpower is a finite resource. When you rely on it too heavily, you'll eventually run out of steam. That's why successful habit change isn't about gritting your teeth and pushing through; it's about designing your environment and routines so that making the healthy choice becomes the easy choice.
One of the biggest misconceptions about building a new habit is the "21-day rule." You've probably heard that it takes 21 days to form a habit, but research from University College London suggests the average is closer to 66 days, and it can range anywhere from 18 to 254 days depending on the person and the complexity of the behavior. So don't beat yourself up if you're still struggling a month in—you're right on track.
Understanding this can transform your approach. Instead of expecting perfection from day one, allow yourself the grace to stumble. The goal isn't to be flawless; it's to be consistent enough that the behavior becomes automatic. Think of it as laying down a neural pathway: every time you repeat the action, you pave the road a little smoother.
Making Fitness a Non-Negotiable
When life gets busy, exercise is often the first thing to go. But if you treat your workout like a meeting with your boss—something you wouldn't cancel without a very good reason—you'll be far more likely to follow through. Here are a few strategies that have worked for me:
- Schedule it in ink. Put your workouts on your calendar like any other appointment. Set reminders and treat that time as sacred.
- Lay out your gear the night before. If your running shoes and clothes are waiting by the door, you've removed one more excuse to skip.
- Start ridiculously small. On days when you really don't want to move, commit to just five minutes. Often, once you start, you'll keep going. But even if you stop after five minutes, you've kept the habit alive.
- Find an accountability partner. Whether it's a friend, a coach, or an online community, knowing someone is expecting you can be powerful motivation.
Remember, fitness shouldn't feel like punishment. If you dread every workout, you're less likely to stick with it. Experiment with different activities until you find something you genuinely enjoy. The best exercise is the one you'll actually do.
Fueling Your Body Right
Exercise is only half the equation. What you eat and how you rest play equally important roles in your overall health and your ability to perform. When I first started running, I made the mistake of not adjusting my diet, and I hit a wall hard. I was tired, hungry, and frustrated. It wasn't until I started paying attention to my nutrition that I began to see real progress.
That doesn't mean you need to adopt a restrictive diet. In fact, extreme cleanses and crash diets can backfire, leaving you with less energy and a slower metabolism. Instead, focus on adding in more whole foods—vegetables, fruits, lean proteins, healthy fats—while still allowing yourself the occasional treat. Deprivation is a recipe for rebound bingeing.
And don't underestimate the power of sleep. I've written before about my quest for 8 hours, or else!, and it's made a world of difference. Sleep is when your body repairs muscle, consolidates memory, and regulates hormones that control appetite and stress. Skimp on sleep, and your workouts will suffer, your cravings will spike, and your mood will tank.
Overcoming the Mid-Resolution Slump
A few weeks into any new fitness journey, you're likely to hit a wall. The novelty has worn off, and the results aren't yet visible. This is the most dangerous time—the point where most people give up. Here's how to push through:
"Motivation is what gets you started. Habit is what keeps you going." – Jim Ryun
First, remind yourself why you started. Write down your reasons and put them somewhere you'll see every day. Maybe it's to have more energy for your kids, to reduce stress, or to feel confident in your own skin. Reconnecting with your deeper purpose can reignite the spark.
Second, shake things up. If you're bored with your routine, try a new class, take your workout outdoors, or listen to a different playlist. Variety not only keeps things interesting but also challenges your body in new ways.
Finally, track your progress. It's easy to focus on how far you have to go and miss how far you've come. Keep a journal of your workouts, take progress photos, or note how your clothes fit differently. Celebrate small wins—they add up.
The Bigger Picture: Health as a Journey
At the end of the day, fitness isn't about a temporary fix or a number on the scale. It's about building a lifestyle that supports your overall well-being. That means making peace with imperfection and understanding that some days you'll crush your workout and other days you'll barely manage a walk around the block. Both are okay.
I've learned that self-compassion is just as important as self-discipline. Beating yourself up for missing a workout only makes you feel worse and less likely to get back on track. Instead, acknowledge the slip, figure out what went wrong, and move on. The only real failure is giving up entirely.
If you're ready to dive deeper into specific areas, check out my series on the Love Your Body Resolution, where I explore everything from sleep to cleansing to dressing the part. Remember, you're not alone in this journey. We're all figuring it out one day at a time.