How are your 2024 goals going?


Ryan Day Coaching

Dry January is over (for all those who observe), and February is here. At the beginning of last month, you set lofty health goals for 2024. We’re now five weeks in, and you’re starting to remember how good it feels when you move your body and eat healthy.

Your energy is sky high, your digestion is better than it’s been in months, you’re stronger, you’re sleeping through the night, and your significant other noticed you’re not as irritable lately.

If this sounds familiar – AWESOME. Keep on crushing it.

If it doesn’t sound familiar – maybe this next scenario will.

Starting around the third or fourth week of January, your motivation started to fade. You didn’t lose 21 pounds in 21 days like that one person on Instagram, you felt restricted in what you were “allowed” to eat, and you’re tired of bumping shoulders with people in an overcrowded gym.

You’ve already given up on your 2024 health goals, and the second month of the year just started.

Good news – you’re not alone. Up to 80% of people ditch their New Year’s Resolutions by February.

More good news – It’s not too late to hit the reset button and realign with those health goals you set at the beginning of the year. Here are some strategies to reignite that fire and get back on track.

Reevaluate and Reframe

Take a step back and reassess your goals. Are they realistic, sustainable, and tailored to your lifestyle? Sometimes, we set the bar too high, setting ourselves up for frustration and failure.

Reframe your goals to make them achievable milestones rather than overwhelming tasks. If you’ve never consistently gone to the gym 2 days a week, why on earth would you set a goal to go 5 days a week? Start with something realistic, and scale up after (and ONLY after) you’ve been consistent with your initial goal for an extended period. If you need help with this, I have an entire guide on setting goals here.

Celebrate Progress, Not Perfection

It’s essential to acknowledge and celebrate the progress you’ve made so far. Reflect on the positive changes in your energy levels, sleep quality, and overall well-being. Perfection is an unrealistic standard that often leads to discouragement. Remember, it’s okay to indulge occasionally or skip a workout. What matters most is your consistency over time.

Ditch the All-or-Nothing Mentality

This is the most common obstacle for people by far. One setback doesn’t erase weeks of hard work.

I’m going to repeat the last sentence because it’s so important: One setback doesn’t erase weeks of hard work.

All too often, people turn one late-night pint of ice cream into a one-month binge of bad food. The line of thinking is, “I messed up once, might as well give up.” Life happens, and flexibility is key to long-term success. If you indulged in a treat or missed a workout, accept it, learn from it, and move on. Don’t let one food decision determine the rest of your week, month, or year.

Find Joy in Movement

If the gym feels like a chore, switch up your workout routine. Find an activity that brings you joy and makes you excited to move. Whether it’s dancing, hiking, or trying a new fitness class, incorporating activities you love increases the likelihood of sticking to your fitness routine. Remember, exercise should be a source of enjoyment, not a punishment.

Reconnect with Your “Why”

Remind yourself why you embarked on this health journey in the first place. What are the deeper reasons behind your goals? Whether it’s improving your mental health, setting an example for your loved ones, or just feeling confident in your own skin, reconnecting with your “why” can reignite your motivation and commitment.

Build a Support System

Share your goals with friends, family, or a workout buddy. Having a support system can provide encouragement, accountability, and motivation. Surround yourself with people who uplift and inspire you on your health journey. Share your struggles and successes, and don’t be afraid to ask for help!

Mindful Eating

Instead of adhering to strict diets, practice mindful eating. Pay attention to hunger and fullness cues, savor the flavors of your meals, and eat with intention. Cultivating a healthy relationship with food is a key component of sustainable wellness.

Listen to your body, and make choices that nourish both your physical and mental well-being. Every time you eat, think to yourself, “What am I getting out of this?” and you’ll be shocked by the awareness you bring to your food choices.

Create a Consistent Routine

Establishing a consistent routine can provide structure and make healthy habits more sustainable. Plan your workouts, meals, and self-care activities in advance. Consistency fosters discipline and helps embed these actions into your daily life. Remember, it’s the small, consistent efforts that lead to lasting change.

Setbacks are a natural part of any journey. Nobody is going to be perfect, but how you respond to mishaps is what ultimately determines your success. Embrace the process, stay positive, and keep moving forward. And if you’re really stuck, reach out and we’ll figure something out that works best for you.