Your Ultimate Guide to New Year’s Resolutions That Actually Stick
Adam Bell, PT and On the Limit Gym owner
Every January, the world buzzes with excitement about change.
“New year, new you!”
“New habits, new body, new life.”
But here’s the reality: transformation isn’t as simple as flipping a calendar page.
The truth? Most New Year’s resolutions fail—91% of them, in fact. And it’s not because people lack the will to change. It’s because their resolutions are more fantasy than fact.
Think about it:
- “This year, I’ll wake up at 5 a.m. to work out daily.”
- “I’ll quit drinking, cut out sugar, and give up carbs overnight.”
- “I’ll finally become a morning person.”
Sound familiar?
The problem isn’t you—it’s the approach.
Why Most Resolutions Fail
Resolutions often target an idealized version of you, not the real you scrolling Instagram at 10 p.m.
Behavioral science tells us that if a goal doesn’t fit your life, you’re unlikely to stick with it. Motivation alone can’t fix a plan built to fail.
A 2020 study in Personality and Social Psychology Bulletin found that people focusing on approach-oriented goals—adding positive habits—instead of avoiding bad ones were 25% more successful with their resolutions.
The takeaway? Focus on what you want to gain, not what you’re trying to eliminate.
The Science of Building Habits That Stick
Lasting change isn’t about willpower—it’s about creating the right systems. Here’s how:
1. Start Small
Begin with one manageable habit. Research shows small wins build momentum.
- Instead of “work out for an hour,” try “do one push-up.”
- Small victories inspire confidence and pave the way for bigger changes.
2. Stack Your Habits
Anchor your new habit to something you already do.
- “After brushing my teeth, I’ll do 10 push-ups.”
This strategy, called habit stacking (from James Clear’s Atomic Habits), reduces friction and helps create automatic routines.
3. Make It Obvious
Simplify your environment to support your goals.
- Place your gym bag by the door.
- Prep your meals in advance.
Eliminating barriers makes following through easier.
4. Make It Rewarding
Celebrate your progress, no matter how small. Positive reinforcement strengthens neural pathways and helps new habits stick.
5. Consistency Beats Intensity
Success isn’t about doing everything perfectly—it’s about showing up consistently. Regular effort builds momentum and reinforces your identity.
6. Adopt Identity-Based Habits
Shift your mindset.
- Instead of saying, “I want to get fit,” say, “I’m someone who works out regularly.”
Aligning habits with your identity makes them more sustainable.
Smarter Goal Setting
Stop trying to overhaul your entire life. Instead, create goals that work with your preferences and lifestyle.
- Hate mornings? Exercise during lunch or after work.
- Hate running? Explore activities you enjoy—swimming, rowing, lifting weights.
- Hate kale? Choose veggies you actually like.
Building habits around your personality isn’t cheating—it’s strategic.
Set Process Goals Over Outcome Goals
Rather than saying, “I’ll lose 20 pounds,” focus on actions you control:
- “I’ll exercise three times a week.”
Process goals reduce pressure and help you focus on sustainable habits.
Why Habits Are the Key to Longevity
The choices you make today influence your long-term health. Strength training and cardio aren’t just fitness trends—they’re pillars of longevity.
- Strength training improves bone density, muscle mass, and metabolic health.
- Cardio fitness (measured by VO2 max) predicts heart and overall health.
Studies show improving VO2 max can lower all-cause mortality by up to 30%. Similarly, strength training reduces fracture risks and improves quality of life as we age.
At On The Limit, we blend both approaches. Our personal training sessions focus on strength, mobility, and functional movements, while our fitness classes prioritize cardio and endurance. Together, they create a balanced foundation for lasting health.
Break Big Goals Into Milestones
Big goals like running a marathon or losing 20 pounds can feel overwhelming. Breaking them into smaller steps creates quick wins and keeps you motivated.
- Train for a 5K before tackling a marathon.
- Aim for 1–2 pounds of weight loss per week.
- Track small improvements in strength or endurance.
A 2017 study in The Journal of Consumer Research found that tracking progress increases goal commitment.
Celebrate the Journey
Frequent wins, no matter how small, keep motivation high. These moments of success build confidence and momentum toward your bigger goals.
The Power of Support and Accountability
Research proves it: accountability increases success. A 2018 study in The American Journal of Lifestyle Medicine found people with accountability partners were 65% more likely to achieve their goals.
That’s why On The Limit’s small group training works so well. You get personalized coaching combined with the energy and support of a group. And if you miss a session? We’ll check in to keep you on track.
Ready to Build Lasting Habits?
Kickstart 2025 with our SlimFit Challenge or join one of our Hyrox Small Group Training sessions.
From there, enjoy strength-based personal training, cardio-focused fitness classes, and ongoing support from our On The Limit Coaches.
It’s everything you need to create real, lasting change.
Take the first step toward a stronger, healthier you—sign up here today.
