Avoid the New Year Slump: 4 Science-Backed Ways to Stick To Your Workouts

If you’re like me, every January is a motivation high. My goals are created. The workouts are planned. The schedule is set.

And then… February hits.

Ever notice how easy it is for life to become busy. Weeks 1 and 2 go without a hitch but then, things happen. Before you know it, the workouts quietly slide down the priority list and poof- motivation is in the tank.

If this sounds familiar, here’s the good news: falling off is a predictable pattern by design! I do this for a living and it would happen to me until I was able to figure out why. Research shows most people abandon New Year fitness goals within 6–8 weeks, not because they “lack discipline,” but because the plan itself isn’t built to last. Sheer willpower simply isn’t enough.

I have 4 science-backed strategies that will actually help you put the New Year surge in your rear view mirror.

1: Shrink the Goal — Seriously

One of the biggest predictors of quitting is starting too big. Yep, you heard that right.

Studies in behavior science show that people stick to habits when the barrier to entry is low. That means:

• Shorter workouts (30 min) beat longer ones (1+ hours)

• “Something” will ALWAYS beat “nothing”

• Consistency produces more than intensity alone

Your initial goal goes something like: "I will work out 6 days a week."

So… what happens to your confidence when you only get 4 in that week? The statement sets you up for failure right off the bat because of the “go big” standard that you initially set. This isn’t to say that big goals don’t have value – in fact, they’re one of the strongest indicators of whether or not you actually succeed. However, you must consider what steps 1, 2 and 3 are before you get to step 75 (working out 6 days a week).

Consider trying: “I will move my body for 10–30 minutes when I wake up, on my lunch, or before I go to bed.”

Now hold on. Doesn’t that seem much more than being concerned about getting 6 workouts in weekly? Well, let’s think about this. Our bodies are designed for DAILY movement, yes? What is the first thing that we think about when it comes to getting a work out in? Its probably hard, uncomfortable, sweaty, involves going to a gym or lifting something perhaps? Consider your association with the word “movement” instead. I could be wrong about this but I am under the assumption that it probably seems less intense and less stressful than “working out.”

Ok, so we’ve lowered the bar one notch, plus we’ve given ourselves variety as to when we perform this movement. Think of it as completing the stage with 3 lives instead of just one- doesn’t that lower stress some more? It’s using these strategies initially that build your confidence, which is particularly important when you’re starting something up that’s new. Once your habit is established, intensity can grow at a natural pace. But if the goal feels overwhelming right away, your brain will look for that exit.

Imperfect consistency will win every day.

2: Tie Exercise to Your Identity, Not Motivation

Motivation is unreliable. It’s a finite resource. So once you’re on empty it becomes tough to rely on to keep you going. Enter your Identity.

Research from habit psychology shows people stick with behaviors when they’re connected to who they believe they are, not how they feel that day. Though it may just seem like changing the narrative around your goals and habits, it is extremely effective because whether or not you know it, you tie your behaviors (and consequently your results) to your identity anyway! Your goal is to change this formula from habits / behaviors --> identity to identity --> your habits / your behaviors.

Did you notice the addition of the word “your” in the second equation? It’s because establishing your identity around your actions creates ownership. I’m certain that you can think of plenty of cases where you realized at a later time that your identity was so deeply tied to things that weren’t you and created tons of frustration as a result. Perhaps it even happened the beginning of 2025 when you were aiming for a change in lifestyle?

Instead of saying:

• “I’m trying to work out more”

• “I’m trying to eat less and lose weight”

  
  

Shift to:

• “I’m someone who prioritizes movement”

• “I’m someone who takes care of my body”

  
  

This subtle change matters. On low-energy days, you’re no longer relying on willpower — you’re just acting in line with who you are.

You don’t need motivation at all to be yourself.

3: Make Variety Part of the Plan, Just Not Too Much

Recent research (including work highlighted by Harvard University) shows that exercise variety is linked to better long-term health outcomes and lower dropout rates. Doing the same workout over and over increases boredom and burnout. However, there still is value to repetition and consistency of workouts as well. The pressure to change things too often based on misunderstood narratives can also lead to burnout. This is EASILY one of the most confusing aspects of exercise design that I come across with clients that want variety AND results.

This is where being a professional has given me the understanding of how proper exercise design impacts results while still allowing the client to feel like they’re making progress. This is something that is sorely missing from most pre-built and typical exercise programs. Progress too slowly and you get bored; move too fast and you don’t feel like you’re making progress. BOTH have a negative impact on your ability to remain consistent.

When first starting off, assuming you have reached the stage of wanting more structured workouts, try a mix of:

• Strength training

• Walking or cardio

• Mobility or flexibility work

• Short “quick win” workouts on busy days

  
  

You might have 2-3 strength training days with some good cardio/walking and mobility work days in between. Have specific days for your short high intensity days (no more than 30 min) to cap things off. Try to avoid completely OFF days, even if it means moving for 10-30 min- remember our bodies are meant to move daily!

Variety keeps your body progressing and your mind engaged. Just don’t forget about the basics of training progression; there are many exercises worth repeating!

The best workout plan is the one you don’t dread. Make it your own!

4: Plan for the Slump Before It Happens

In the 17 years that I’ve been Personal Training, I’ve been able to identify a few patterns. One of the most common, especially this time of year, are people making the assumption that motivation will stay high. They figure that they’re fired up and they even have a trainer to work with. No way motivation will go down. Oh, but it does. Every time. Without fail.

And guess what? Its completely normal.

The best piece of advice I can give here is that you need to plan ahead for setbacks. Yes, most of us feel pressured to nail down this resolution thing perfectly, but trust me: you will have busy weeks, super low-energy days and even missed workouts. I know, I know- it doesn’t seem very positive to assume this right off the bat but the better you get at anticipating these things, the less they will blindside you and be perceived as total failures.

So when your week doesn’t go according to plan… what will you do? Just forget it and start over again the next week? Need I remind you of the first section: Imperfect consistency will win every day.

That might look like:

• A 10-minute “fallback” workout or stretch session

• Getting a walk in instead of the gym that day

• One strength session instead of the three you planned substituted by cardio workouts.

  
  

Missing a workout won’t end your momentum. Quitting does.

Progress isn’t ruined by an imperfect day — it’s built one week at a time, ugly and all.

The Takeaway

If your fitness goals tend to fade be mid-February, it’s not because you “can’t stick to things.” It’s simply a case of failure by design. Think about the last time this has happened to you.

Ask yourself:

• Was the plan was too aggressive?

• Did I rely on motivation to do all the work?

• Was there any room error AND recovery?

  
  

Build smaller habits to use as steps to the bigger ones. Move consistently, albeit imperfectly. Adjust without quitting.

That’s how workouts become a part of who you are, not something that you simply do.