As we start this year a major theme has emerged from the conversations I’ve had with clients: consistency. It’s a goal many of us strive for, but often, we sabotage ourselves by starting too strong and burning out quickly.
At the beginning of any new goal, everything feels possible. The excitement and motivation make it easy to dive in headfirst. But before long, the enthusiasm fades, and the momentum wanes. Sound familiar?
If you want to build consistency that lasts, the key is to leave something in the tank every time. Here’s how:
- Scale Back Your Intensity: Rather than committing to intense 5-day-a-week workouts from the start, try something more manageable, like 3 days per week. This approach gives you room to breathe and keeps you from overwhelming yourself too soon.
- Leave the Gym Wanting a Bit More: Of course we love high intensity, but if you leave the gym feeling totally wiped out after every workout you might be overdoing it. You should leave the gym feeling like you could have done more, but not like you’ve overdone it. This balance helps prevent burnout.
- Start Slow with New Challenges: Whether it’s a new fitness plan or a dietary goal, don’t dive in with a 10/10 effort. In your first week, focus on mastering the basics before ramping up the intensity. You’ll build a solid foundation and avoid the dreaded burnout.
- Make Small, Sustainable Changes: Instead of aiming for a dramatic overhaul, make smaller adjustments. For example, if you want to move more, try walking 1,000 steps more than usual each day instead of aiming for a huge jump. Small changes are easier to stick to in the long run.
- Start with What You’re Already Doing: When tracking your food, don’t stress about recording every macro from day one. Start with simple goals, like tracking your current intake or focusing on eating 50 grams of protein at breakfast. This keeps the task manageable and builds your confidence.
The magic of consistency lies in keeping the bar low enough so you can consistently clear it. Sure, it might feel counterintuitive, especially if you’re an over-achiever, but if your past goals haven’t worked, maybe it’s time to give this approach a try. Over time, these small, sustainable efforts build on each other and create lasting results.
So, take it one step at a time and remember: consistency is about steady progress, not perfection.
