January is understandably a month for reflection and a chance where millions pledge to eat healthier, exercise more, or break bad habits. Yet by mid-month, most resolutions have fizzled out. Why? Because resolutions are often too complicated, unrealistic, lack a clear plan, or are motivated by the latest trends rather than a compelling reason for individuals to change.
The good news? You don’t need a New Year’s resolution to create lasting change. I love helping women over 40 realise this and help them come up with realistic, exciting and easy intentions that they can look forward to, meaning that they are more likely to succeed.
Here are my top ten tips to help you transform your lifestyle without falling into the resolution trap:
1. Start Small
Big goals can be overwhelming and often are our barriers to success. Instead, focus on manageable, bite-sized steps. What is the most important movement goal for you this month?
2. Make it easy and obvious
All too often we make new actions way too complicated or difficult. It might not be anywhere near your current start point. For example I want to be able to learn to do a full pull up this year. I currently also need a resistance band, as I can’t do them unaided. I also know that every morning I will make a cup of coffee. So easy, I am going to attach learning to do a pull up to my coffee making process. Obvious, I am going to leave my resistance band every evening by my coffee machine as a reminder.
3. Vagueness vs specific
Vague intentions like “get fitter” or “get stronger” don’t stick. Define clear, measurable steps like “walk 10,000 steps daily.” If 10,000 steps a day isn’t currently where you’re at, then make this much more realistic for your current lifestyle.
4. Focus on Habits, Not Outcomes
Consistency is key. Build daily habits instead of obsessing over the final result. This is why weight loss can often be a barrier for most. We focus so much on the end goal without enjoying the process and the journey. What new habits could you form that would take you 1 step closer this week? Think about changing just one thing.
5. Find Your “Why”
Understand why the change matters to you personally. Is it that you want to get into a particular pair of trousers or a dress for a wedding? Or it is that if you can climb to the top of the Worcestershire Beacon then you’ll feel strong and fit. So ask yourself, why is this important? What happens if you do or don’t achieve it?
6. Celebrate ALL of your successes
In my business I have a celebration board to celebrate every week my little wins. No matter how small, celebrate them. It helps keep us on track, as well as maintain our motivation when the days are not looking quite so good.
7. Trust the process
Life happens, as does slip ups! Just because you had a puncture in one tyre on your car, doesn’t mean to say you need to puncture all of the others. Get back up and start on a new day. And also remember that change takes time. Think of an ice cube. It doesn’t melt straight away. It’ll take ages where we don’t really see much happening and then all of a sudden, hey presto! So stick with it, accept that some days might not feel as progressive and stick with it. If you really want this change it will happen.
8. Prioritize Enjoyment
Hate running? Why are you starting running if you hate it? Find something that you would love to do? Or maybe something you used to do and would love to try again. Picture yourself with a huge smile. What are you doing? This is the activity right for you.
9. Find a buddy or supportive community
Grab a friend and share this activity with them. You’re more likely to want to do it more with a friend, plus it will help when motivation is down. Better still, find a friendly and supportive community of women that will help you stay accountability and motivated.
10. Practice Self-Compassion
Be kind to yourself. Sustainable change comes from self-love, not self-criticism. If you were supporting your partner, family member or best friend. What would you say to them? How would you support them? Now think about how you support and encourage yourself? What words do you use? Can you reframe these to help you move closer to where you want to be?
Forget rigid resolutions. Focus on building habits that align with your values and lifestyle. Change isn’t about January—it’s about a lifetime of growth.
Start today. Start small. Keep at it and celebrate your little wins.
If I can help you in anyway, then always get in touch, I love helping women over 40 realise what they’re capable of and also help you to make lifestyle changes that actually last. If you’re looking for a supportive community of likeminded women then why not come and join our stronger for longer club. You are always welcome, we especially welcome beginners too. Full details can be found here – Stronger For Longer Club – RJ Fitness & Coaching
If books are your thing then why not check out Atomic Habits by James Clear. A fabulously easy to read book with lots of practical tips – James Clear
