New Year, new goals – but how can you make sure that your resolutions for the new year actually stick? Research has shown that only 9% of people achieve their fitness goals, and a whopping 43% give up on their ambitious goals by the end of January. However, you don’t have to be part of that statistic in 2025. We have compiled a list of evidence-based, trainer-approved mental habits that can make the difference between a lackluster year and a successful one.
1. Enhance your environment
Your mood plays a significant role in your ability to consistently show up at the gym. Therefore, before you start lifting weights, ensure that you set yourself up for success throughout the day.
If you work from home, make sure you get enough sunlight. Sun exposure not only improves your sleep patterns but also boosts your overall mood and focus. Research has shown that people tend to experience mental health issues during darker, colder seasons, while sunny days have a positive impact on our well-being. Transforming your workspace into a sunlit area can greatly enhance your motivation levels and overall happiness.
Other ways to maintain inspiration throughout the day include watching a short, funny YouTube video to lift your spirits, tidying up your workspace to improve your mood, and identifying the meaning behind your daily activities to stay focused and motivated.
2. Find a workout buddy
If working out alone hasn’t been effective for you, consider finding a workout partner in the new year. A study published in the Journal of Behavioral Medicine found that having a workout buddy can help you stay accountable and push yourself harder during each workout. Whether it’s joining a local CrossFit box, yoga studio, or walking group, exercising with like-minded individuals can boost your motivation and commitment to your fitness goals.
3. Focus on short-term goals
While having long-term goals is important, focusing on the immediate benefits or drawbacks of your actions can be a powerful motivator. Research has shown that highlighting the short-term risks or rewards of certain behaviors can influence decision-making and increase motivation. By focusing on the immediate positives of healthy habits or the negative consequences of unhealthy habits, you can stay motivated and committed to your fitness journey.
4. Set goals for each workout
Instead of aimlessly moving from one exercise to another, set specific goals for each workout session. Whether it’s beating your one-rep max, adding an extra pull-up to your set, or improving your running time, having mini-goals can keep you motivated and ensure that you continue challenging yourself.
5. Create a high-energy playlist
Research has shown that the pace of your music can impact the intensity of your workouts. Choosing high-energy tracks with a fast tempo can help you train longer and harder. Consider creating a playlist with fast-paced music, such as Drum & Bass, to keep you motivated and energized during your workouts.
6. Avoid an “all or nothing” approach
Perfectionism can hinder your progress towards your fitness goals. Instead of rigidly sticking to a specific routine, allow yourself flexibility and adaptability. Research has shown that individuals who are more flexible with their schedules are more likely to stick to their plans. Focus on consistency and showing up, even if it’s not a perfect session every time.
7. Keep it simple
Instead of overwhelming yourself with multiple goals, focus on one primary goal at a time. Whether it’s losing weight, training for a marathon, or improving your strength, simplifying your goal can help you stay focused and committed. Break down your goal into smaller, manageable steps to make progress more achievable.
8. Track your workouts
Keeping track of your workouts can help you celebrate your progress and stay motivated. Whether it’s recording your time, repetitions, or weights lifted, tracking your efforts can provide valuable feedback and help you identify areas for improvement. Utilize smartwatches or fitness apps to monitor your progress and stay on track with your fitness goals.
9. Embrace competition
Engaging in friendly competition can boost your motivation and drive to achieve your fitness goals. Participating in challenges or competitions with others can push you to increase your daily activity levels and stay committed to your workout routine. Consider joining fitness competitions or challenges to enhance your motivation and accountability.
10. Start small
If you’re struggling to find the motivation for a long workout session, start with a micro workout instead. Even a short walk or a quick jog can kickstart your fitness journey and lead to more significant progress over time. Focus on the smallest and easiest actions you can take to establish a new habit and build momentum towards your fitness goals.
11. Try new activities
Don’t be afraid to explore different types of exercise to find what works best for you. If you’re not enjoying a particular workout style, try something new to keep your fitness routine exciting and engaging. Experimenting with various activities can help you discover what motivates you and makes exercise enjoyable. Stay open-minded and willing to try new things to find a fitness routine that fits your preferences and goals.
In conclusion, implementing these mental habits can help you stay motivated, committed, and consistent in achieving your fitness goals in 2025. By upgrading your environment, finding a workout buddy, focusing on short-term goals, setting specific goals for each workout, creating an energizing playlist, avoiding an “all or nothing” approach, keeping it simple, tracking your progress, embracing competition, starting small, and trying new activities, you can set yourself up for a successful and fulfilling year of fitness.