You may be surprised to hear this, but I have mixed feelings about New Year’s resolutions. While I love helping people make lifestyle changes, I’m not a fan of making resolutions just because it’s a new year.
Research says that only 9% of people actually follow through with resolutions until they achieve they’re goal. About 23% of people give up by the end of the first week and 43% of people stop trying by the end of January.
If you’ve been part of the group that gives up before January is over, it’s not your fault. It’s not your lack of willpower, abilities, or motivation. It’s the process that’s failed you. Having the appropriate support systems in place to help you reach your end goal will move you into the group that follows through.
Making lifestyle changes such as exercising more and eating healthier (whatever that means to you) is not always easy. It can feel easy in the beginning because of the excitement and possibilities of how your life can be different when you lose weight or get stronger or both. It’s when the excitement begins to fade and the obstacles start getting in the way that people want to throw in the towel.
Today I’m sharing my simple 3-step process you can implement in 2026 to help you follow through on your resolutions throughout the year and beyond.
Step 1- Get Clear on Your Values
This is a super important one that many people often overlook. If you feel like you need to lose weight or exercise more or eat healthier, I encourage you to ask yourself how this aligns with your values. For example, you’re more likely to stick to a Monday through Friday 6am workout routine if you value structure and consistency. On the other hand, if you value flexibility more than structure a 5-day weekly workout routine might not be a good fit for you.
Write down every single value that’s important to you during this season of your life. Next, make a list of your top 3-5 values that are non-negotiable. These are things that are most important to you and you’re intentional about prioritizing. Your top 3-5 values will help with the next step.
Step 2- Set Specific Goals
Most people are really great at setting goals, especially vague goals. The problem with saying “I’m going to exercise more” is that it can look different for everyone. If your sedentary, it might mean going for a 10 minute walk three days a week. If you strength train two times a week, it might mean adding one more strength workout each week.
When you set specific goals remember to take into account your values. If you value your independence and want to continue that well into your 80s and 90s, strength training twice a week and going on a 15-minute walk every day might be the workout routine that’s in alignment with your values.
Getting super granular with your goals will give you a solid safety net if you’re concerned that you might not be able to follow through. For example, packing your gym bag and getting your workout clothes ready the night before are two small tasks that could increase your chances of getting out of bed in the morning to workout when you don’t feel like it. This brings us to the third step.
Step 3- Consider All Obstacles
We all have obstacles that come up in our lives that prevent us from following through with our intentions. Some we can anticipate while others are harder to predict. Making a list of all the obstacles that could come up, even the ones that are less likely, is a critical step with your follow through process. Take into consideration whether or not it’s an obstacle you have control over. If you have a work project that has a strict deadline, it’s okay to switch up your routine and scale back your workouts temporarily. This is called having a growth mindset. I talk more about this in my new program, Wellness Abundance Your Way, that’s launching in January.
If you want to begin a strength training program in the morning, consider what would get in your way of making this happen. Maybe you don’t sleep well during a specific time of your hormonal cycle or when you’re feeling anxious. Brainstorm ideas on how you can make sure you follow through with your morning strength routine even when you’re tired. One idea might be to decrease the intensity of the routine by doing a bodyweight workout rather than lifting weights. Or doing three sets instead of four.
Once you have your list of obstacles and ways to overcome them if they come up, you can feel more confident in your ability to stay consistent.
The Key To Success
Approach your 2026 health and fitness resolutions with an open mind and heart. Remind yourself every day that you’re doing the best you can in each moment. Fill your health and fitness toolbox with resources you can go to for guidance and support. You can rely on the Wellness Abundance podcast and blog for support and tips on health and fitness lifestyle habits.
If there’s any topic I haven’t covered that you’d like to learn more about feel free to reach out to me here and let me know. I love hearing from my community and the people that are in the trenches of everyday life doing their best to stay focused.