From Resolutions to Habits
As we move into the new year, this is the time when many people decide to set a New Year’s resolution. There’s nothing wrong with that, it can be a meaningful starting point in your health and fitness journey. But the truth is, many of us fall off long before the year ends, only to restart the same resolution the following January. What I’ve learned on my own journey is this: real change doesn’t require a date on the calendar. It requires the willingness to build new, improved habits around the behavior we’re trying to change. And habits take time, consistency, and compassion, not a single moment of commitment. When we shift from resolutions to habits, we stop restarting every year and start transforming for life.
Putting it into perspective
Let’s put this into perspective. A New Year’s resolution is a lot like a brand‑new toy a child begs for at Christmas — exciting, shiny, and full of expectation. But once the excitement wears off, if that toy has no real purpose beyond making us happy in the moment, we quickly lose interest. It ends up taking up space, crowding out the things we actually need. Resolutions work the same way. If we choose them simply because we think we should, rather than because they serve a meaningful purpose in our lives, the chances of sticking with them drop dramatically. But when a change is tied to a clear purpose — something we truly need in order to grow, heal, or accomplish something important — we’re far more likely to stay committed. Purpose fuels consistency. Excitement fades, but intention lasts it is how we apply that intention that makes or breaks our success.
Creating the Habit
Habits are like the roots of a tree — quietly growing beneath the surface long before we ever see fruit. A tree doesn’t flourish just because we planted a seed; it thrives because we consistently water it, nurture it, and give it the conditions it needs to grow. Our habits work the same way. They require patience, attention, and steady care. The process is slow, often invisible at first, but with consistency, those small daily actions eventually grow into something strong, meaningful, and life‑giving. In time, we get to enjoy the fruits of our labor — not because of a single moment of commitment, but because of the roots we built along the way.
Outcome VS Process
One of the main reasons resolutions fail is because they’re almost always outcome‑focused instead of process‑focused. We tend to treat a resolution like a fully packaged grand gesture rather than a small seed that needs to be nurtured over time. The best thing we can do when starting a resolution is to recognize it as exactly that — a starting point, not the entire journey. The real transformation comes from choosing the seed you want to plant, making that your focus, and then consistently nurturing it. From there, you can expand, grow, and build habits that actually last.
If your goal is to lose 50 pounds by the end of the year, your focus shouldn’t be on the entire 50 pounds. It should be on the first small step that moves you in that direction. Big goals are achieved through consistent, manageable actions — not by fixating on the finish line. For example, your New Year’s resolution might start with something simple: In January, reduce how often you eat fast food. If you normally eat out five times a week, cut it down to one or two. Once that becomes your new normal, your next step might be adding two workout days per week. After that, you continue building — one habit at a time — throughout the year.By stacking small, sustainable changes, you create momentum. And that momentum is what ultimately leads you to your larger goal.
Give Yourself Grace
Taking small, measurable actions is what helps you move from a failed New Year’s resolution to building real habits that support your goal — whether that’s losing 50 pounds or creating lifelong patterns that carry you far beyond your initial intention. Another important part of this process is giving yourself grace. A “failed attempt” is only truly a failure if you stop taking steps toward your goal. One off day, one meal that doesn’t align with your plan, or one skipped workout does not erase your progress or your worth. It’s easy to feel discouraged in those moments, to believe you’re no longer capable or deserving of the goal you set. But those moments are actually where your strength is built. Every time you choose to keep going — even after a setback — you reinforce the habit, the identity, and the resilience that will carry you to the finish line. Progress isn’t about perfection. It’s about persistence.
If you’re planning to set a New Year’s resolution this year, take a moment to define your goal — then break it down into small, manageable actions. Start with one simple step, build consistency, and expand as you move forward in your journey. That’s how resolutions turn into habits, and habits turn into lasting change.
Getting Started
If you are interested in starting your fitness journey today, click on "Start My Journey" to book your first free coaching session with me. I can help you get started on living a healthier lifestyle and learn how to avoid falling into the never-ending loop of fad diets.