Don't quit now! 7 strategies to help you stick to your goals

Don't quit now! 7 strategies to help you stick to your goals

It’s easy to make new year’s resolutions, but difficult to stick to them. Our good intentions to lose weight, run the london marathon or try a new workout can dwindle quickly. 

Don't give up now! We’ve gathered some of the best mental techniques from the experts to help you stay on track even when you’re feeling unmotivated.


Just getting yourself to the gym is half the battle. So rather than thinking about the actual workout, focus on the logistics of transporting yourself there in the first place. Once there, you’ll feel more motivated, and proud of your mental strength even before you’ve begun.


Some people think they’ve got to do an hour’s workout or nothing at all. Ditch this black and white thinking right now. High standards are great, but the trouble is that life gets in the way. So rather than feel you’ve blown your workout when you can’t stick to your usual structure, simply do what you can – even if that’s just 2 minutes.


If you wake up feeling groggy and achy you probably won’t relish the thought of a workout that day. Yet rather than cancelling your 12.30pm gym session simply focus on getting through the morning. When lunchtime rolls around you’ll feel more positive and keen to release some stress.


The reason we make resolutions in the first place is because we can visualise how great we’ll feel when we’ve achieved our fitness goals. Keep up those positive mental images of yourself: use plenty of sight, sound and touch to visualise exactly what that moment of success will be like. Do this daily and your motivation will soar.


Who doesn’t feel more motivated when they’ve got something nice waiting at the end? The old ‘carrot and stick’ technique will incentivise you on days when your enthusiasm wanes. Mini rewards like watching an episode of a favourite Netflix series will help get you out the door to exercise.


When you’re mentally battling with motivation, the key is to reduce the intimidation factor. Rather than reeling at the thought of doing 30 bench presses, focus on doing the first 5.  Breaking your workout down like this will reduce it into manageable chunks.


Simply don’t. Those people you see doing one-arm press ups with ease were no doubt where you were once and have put in a lot of effort to get to that stage. Rather than feel resentful, adjust your mindset towards recognizing everyone is working towards the same common goal – to get fitter and healthier – and start from wherever you are now.

The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.


Amber J.
27 January 2019

Amber J.

I used to be an all-or nothing person. If I was going to workout I wanted to do at least 45 minutes or didn't feel it was a proper workout. I have changed my mind a lot about that, with the advent of HIIT workouts, It helps me stick to my workout plan when I recognise that 10 minutes here or there really does count.

Michael W.
26 January 2019

Michael W.

I so agree with 'just show up' if I don't think about it, I'm there and doing it. The minute I start to make excuses, it's easy to back out.

Lucy C.
25 January 2019

Lucy C.

with a small child in the house, I entirely recognise the bad morning feeling. If I cancelled everytime I had an interrupted night nothing would ever happen, and you're right that by lunchtime I am usually feeling better.

Ashley C.
25 January 2019

Ashley C.

That last paragraph about realising everyone began at the beginning is a really good point and so easy to forget.

Would you like to post a comment? Please register or log in.

Log In Register

Share this

Popular Posts