Did you fall victim to Quitter's Day?
Updated: Apr 6, 2022
4 ways to get back on track to reach your goals
Quitter's day. You may or may not have heard of if. It's January 17th, and it's unofficially (or officially, I'm not really sure) the day most people give up on their New Year's resolutions. JANUARY 17th!
Not even one month into the new year! Did you fall victim to Quitter's Day this year? Let me help! Here are three tips to help you get back on track to adopting healthy habits that will stick all year round.
Tip 1: Make it a habit
James Clear, author of Atomic Habits (one of my all time fave productivity books) explains that over time a habit becomes part of your identity. For example, if you exercise every day, day after day, over time you BECOME someone who exercises daily. Over time you begin to identify as an exerciser. And when something becomes part of your identity you are much more likely to stick with it for the long term. Because it is who you ARE as a human being.
So whatever goal you are thinking about right now...make it a habit.
Tip 2: Small consistent steps for the win
When it comes to health and fitness small consistent steps (those daily habits) are what create BIG change with time. For example...
You decide that 2022 is your year to go to the gym regularly. So on January 1 you're there, lining up at 5am with the rest of the new year's resolutioners - I know not a word but you get my drift. You complete an amazing 90 minute session that leaves you feeling like a winner! You're going to rock your resolution this year. Then you wake up the next morning and you can barely move. You feel crippled. Because it has been 2 years since you've gone to the gym regularly. Your muscles aren't accustomed to the strain from a workout. You're so sore in fact, that for the next 3 days you can barely sit on the toilet. You know, grabbing onto the countertop and wall on either side of you when you try to sit down...we've all been there. ;)
You get discouraged because you're so sore, so you don't return to the gym for another two weeks. Maybe not ever! There goes your resolution.
But what if you took small consistent steps instead? What if you visited the gym for just 15 minutes consistently for two whole weeks? You were never really sore. You established a habit. And at the end of the two weeks you exercised a total of 210 minutes. That's a full 2 HOURS more than the first scenario where you only exercised 90 minutes in two weeks. And you've created a positive feedback loop that will encourage you to maintain your routine. See what I mean?
Tip 3: Find your tribe
Maybe it's the group of women at your local boot camp class. Maybe it's a local running club. Or a group of neighborhood women who walk before they go to work every morning. Whomever it is, find your tribe. Exercise is HARD. And it can be frustrating. And there will be days when you don't want to do it. That is why you need a group of people around you who will motivate you to get your buns out the door even when you don't want to.
Start with these tips to get back on track this year. If you need help, please reach out to me. I'm always available to schedule a free virtual consult to talk about my programs and services and how I can help you reach your 2022 goals. You can reach me at firstname.lastname@example.org .
In health and wellness,