For many, the start of a new year feels like an opportunity to start fresh and put ourselves in alignment with our ideal version of ourselves. We make New Year’s resolutions to improve our lives in some way, and this can often include setting ambitious fitness and/or nutrition goals. While we may have good intentions and reasons for doing so, often times of these resolutions never stick past January.

If you find yourself walking into February feeling a little defeated, I encourage you to not give up on your objectives. By using the following tips, you can focus on setting goals for long-term and sustainable behavior change, making the new year a successful one.

Start Small

It’s easy to get overwhelmed when you start trying to make big jumps from your current lifestyle to where you would like to be. Instead of trying to do too much too soon, start by setting small specific, measurable, and achievable goals. Once you have accomplished those goals consistently, your “success momentum” can help to catapult you to the next step. Over time, you’ll slowly build up to larger goals.

Follow a Plan

Have a plan that outlines what you need to do and the steps you need to take. Write down your plan and review it regularly, and find ways to “celebrate” each time you accomplish each step regardless of how big or small they may seem. For some, something as simple as crossing the step off of a list or checking a box can provide a sense of satisfaction and pride. Keeping yourself accountable and motivated can and should be a fun part of the process.

Find a Support System

It can be difficult to stay on track with your goals if you’re feeling alone, especially if you get stuck and/or are feeling unmotivated. This is where having a support system — whether it’s a friend, family member, a coach, or online community– really comes in handy. Ideally, this person/community will be someone you jive well with, who can help you refocus on your vision, and who can celebrate with you along the way. (To learn more about our coaches at Pike Fitness, feel free to peruse our trainer bios here.)

Expect Obstacles Ahead of Time

Challenges are bound to pop up every so often, so plan for them ahead of time. Consider “good”, “better”, and “best”, case scenarios, and when bigger speed bumps get in your way, learn from your mistakes and stay focused about the progress you’ve already made. Even when situations arise that you can’t avoid or plan ahead for, remember that each “mistake” is a learning opportunity that will help you prepare for the next time you’re in a similar situation or circumstance.

Stay Positive

It can be easy to give up when things get tough. Don’t be too hard on yourself if you slip up. One of my old mentors used to say “if one of your tires goes flat, you wouldn’t slash the other three tires too.” It makes sense, yet so many people tend to throw in the towel over the smallest inconveniences. If something doesn’t go as planned, replace your metaphorical tire as quickly as possible and get back on the road.

Though behavior change is a process, following these tips can help you create change that can last for months, years, or better yet, for the rest of your life. It’s important to remember that lasting change takes time, so manage your expectations and don’t give up if you don’t see immediate results. With some dedication, perseverance, and intentional planning, you can reach your goals.

If you’d like to speak with one of our trainers to strategize and get started on your health and fitness goals, click here to schedule a free consultation.

For further reading:

Atomic Habits by James Clear

Tiny Habits by BJ Fogg, PhD