At Future, we’re used to seasonality – a surge in momentum with New Year’s resolutions, and then slowly, fitness goals move to the back burner. According to research, 80% of people who make resolutions drop them by the second week of February, and only 8% of people stick with them the entire year. Your coach’s goal: Keep you in the 8%.
We asked our coaching team to share advice on shifting from fleeting resolutions to long-term habit formation.
1: Assess your January performance.
Take a step back and review how you did in January. Did you stick to your goals? If you found yourself slipping, think about why and how you can adjust. Maybe you need a more realistic plan, or perhaps you need to rework how you approach your goals. Start small, and once those habits are consistent, you can begin to challenge yourself more.
2: Shift to a behavioral mindset.
It's easy to get fixated on the end result, but it’s the daily behaviors that lead to those results. Instead of only thinking about your goal (like losing weight or running a marathon), break it down into smaller, actionable habits that you can do every week. By setting small, manageable tasks, you'll make steady progress without feeling overwhelmed.
3: Track metrics that matter to you.
Tracking your progress helps keep you accountable and shows you what’s working. Whether it’s tracking your workout consistency, energy levels, or health metrics like body measurements or heart rate, find what resonates with you and track those things. Regularly measuring your progress can also help you adjust your approach as needed.
4: Reflect on “your why.”
Understanding your deeper reasons for pursuing a goal can keep you motivated. Why do you want to achieve your goal? Maybe it’s to feel stronger or to be more active in your daily life. Getting clear on the emotional reasons behind your goals will make it easier to stay committed and push through obstacles.
Having an honest dialogue with your coach is step one. Not sure where to get started? Ask for a grade on your January performance and how you should tweak your plan going forward. With the right mindset, you'll be able to turn your resolutions into long-term habits. Keep going—you’ve got this!