The Truth About Resolutions
The start of a new year brings a surge of optimism and determination. Millions flock to gyms, driven by resolutions to get fit, lose weight, and embrace healthier lifestyles. Yet, enthusiasm often fades by February, and gym attendance dwindles. What’s behind this trend, and how can we set ourselves up for success? Let’s look at the statistics, unpack the challenges, and explore strategies rooted in habit science and a Jiu-Jitsu mindset to create lasting change.
THE GYM SURGE: WHY RESOLUTIONS START STRONG
January is the busiest month for gyms. Statistics show that 12% of all new gym memberships are initiated in January, spurred by New Year’s resolutions and promotional offers. Attendance sees a sharp rise, with a 4% increase during the first week of January alone.
But this surge is short-lived. By mid-February, gym attendance begins to decline, with many people abandoning their resolutions. In fact, February 9th is often cited as the day gym attendance and fast-food consumption intersect, signaling a return to pre-resolution habits.
WHY GYM RESOLUTIONS FAIL
1. UNREALISTIC EXPECTATIONS
The Problem:
Many resolutions fail because they’re overly ambitious or vague. Goals like “I’ll train seven days a week” or “I’ll lose 20 pounds in one month” create immense pressure and set people up for disappointment. Unrealistic expectations also ignore that progress is rarely linear—it involves plateaus, setbacks, and periods of adjustment.
The Science Says:
Research in habit formation highlights the importance of starting small. BJ Fogg, author of Tiny Habits, explains that creating habits requires manageable, incremental steps rather than sweeping changes. When goals feel overwhelming, the brain resists, making follow-through less likely. Additionally, fitness goals that ignore realistic timelines or recovery needs often lead to burnout, according to Wendy Wood in Good Habits, Bad Habits.
The Jiu-Jitsu Perspective:
In Jiu-Jitsu, you don’t expect to master advanced techniques or dominate live rolls in your first month. Progress comes from consistently drilling fundamentals, refining your movement, and gradually improving over time. Similarly, fitness goals must be grounded in building a foundation before pursuing ambitious outcomes.
Actionable Steps for Athletes:
1. Break Goals into Milestones:
Define smaller, measurable steps that build toward your ultimate goal. Instead of “I want to get stronger,” focus on “I’ll increase my deadlift by 5% in the next month.” Achievable milestones provide motivation and momentum.
2. Be Honest About Your Starting Point:
Assess your current fitness level realistically. For instance, if you’re new to strength training, begin with bodyweight movements or light weights to establish a baseline.
3. Use Periodization:
Borrow from competition prep strategies. Break your fitness journey into phases that balance workload and recovery. For example, train twice a week initially, then add intensity or volume after six weeks as your body adapts.
4. Prioritize Consistency Over Intensity:
It’s better to commit to three manageable workouts a week and sustain the habit than to burn out after trying to train seven days a week. Think of fitness as a marathon, not a sprint.
Mindset Shift:
Instead of thinking, “I need to reach my goal immediately,” reframe it as, “I’m building habits today that will lead to long-term success. Each step, no matter how small, is progress.”
2. ALL-OR-NOTHING THINKING
The Problem:
Many people approach their fitness goals with an all-or-nothing mindset: either they follow their plan perfectly or feel like they’ve failed. A missed workout, an indulgent meal, or a week off due to illness can spiral into giving up entirely. This rigid way of thinking turns minor setbacks into perceived failures, making long-term consistency nearly impossible.
The Science Says:
Research on habit formation by Wendy Wood shows that consistency, not perfection, sustains habits over time. Minor lapses don’t significantly impact progress as long as the individual resumes their routine. James Clear, author of Atomic Habits, emphasizes the importance of the “Two-Day Rule”: never miss a habit for more than two consecutive days. This approach allows for flexibility while maintaining momentum.
The Jiu-Jitsu Perspective:
On the mats, every roll is an opportunity to learn. Getting swept or submitted doesn’t end your progress—it’s part of the journey. Similarly, in fitness, small setbacks are natural and don’t erase your overall effort. The ability to reset, recalibrate, and keep going is a fundamental skill in Jiu-Jitsu and habit-building.
Actionable Steps for Athletes:
1. Reframe Mistakes as Data:
A missed workout or an indulgent weekend isn’t a failure; it’s feedback. Ask yourself why it happened. Were you too tired? Did you need a mental break? Understanding the reasons allows you to adjust your approach.
2. Adopt the “Two-Day Rule”:
If you skip a workout or miss a goal, make sure to get back on track within two days. For example, if Monday’s training doesn’t happen, ensure you’re back in the gym or on the mats by Wednesday.
3. Focus on the Bigger Picture:
Look at your habits over weeks and months, not just days. A single missed session won’t derail your progress, but consistently skipping them will. Logging your workouts can help you see patterns over time.
4. Build Flexible Systems:
Life is unpredictable, so create backup plans for busy or low-energy days. If you can’t hit the gym, do a quick 15-minute workout at home or stretch and focus on mobility. Any action keeps the habit alive.
5. Celebrate Partial Wins:
Didn’t have time for your full workout? Completing 10 minutes of movement is still a win. Reinforce the habit by celebrating even small victories.
Mindset Shift:
Instead of thinking, “I failed because I didn’t stick to my plan perfectly,” reframe it as, “I’m human, and setbacks are part of the process. The important thing is to keep moving forward.”
3. RELYING ON MOTIVATION ALONE
The Problem:
Motivation feels excellent when it’s high. The beginning of the year often brings enthusiasm as people set bold goals and feel inspired to take action. However, motivation is fleeting—it fluctuates based on mood, energy levels, and external factors. Many people struggle to maintain their resolutions when it fades, often abandoning them entirely.
The Science Says:
Studies on habit formation emphasize that relying on motivation is one of the least effective strategies for sustaining change. In Good Habits, Bad Habits, Wendy Wood explains that habits thrive on cues and routines, not willpower. By making behaviors automatic, you reduce the need for constant decision-making and reliance on emotional states. Similarly, BJ Fogg in Tiny Habits advocates designing your environment to nudge you toward success, making action easier regardless of how motivated you feel.
The Jiu-Jitsu Perspective:
Jiu-Jitsu practitioners know that showing up isn’t always about feeling motivated—it’s about discipline. Some days, you’re energized and excited to train; others, you’re sore, tired, or distracted. But those who consistently step onto the mats, regardless of how they feel, see the most growth. This principle applies directly to fitness and habit formation.
Actionable Steps for Athletes:
1. Create Systems, Not Reliance on Willpower:
Build habits that minimize decision-making. For example, schedule your workouts at the same time each day so they become part of your routine. Lay out your gym clothes the night before to eliminate the morning debate.
2. Leverage Habit Cues:
Associate your fitness habit with an existing routine. For example, if you train Jiu-Jitsu in the evenings, add a pre-class strength circuit or mobility routine. Habits linked to established behaviors are easier to maintain.
3. Design Your Environment for Success:
Set up your environment to support your goals. Keep workout equipment visible and accessible. Remove barriers to action, such as digging through your closet for gear. Make the desired behavior the easiest choice.
4. Have a “Go-To” Plan for Low-Motivation Days:
Create a backup plan for days you don’t feel like working out. For example, commit to doing a simple 15-minute routine at home or going for a walk. The key is to keep the habit alive, even at a lower intensity.
5. Use Accountability Tools:
Partner with a teammate, coach, or friend to keep each other accountable. Share your goals and check in regularly. Knowing someone is counting on you can keep you moving even when motivation wanes.
Mindset Shift:
Instead of thinking, “I need to feel motivated to succeed,” reframe it as, “Success comes from showing up consistently, regardless of how I feel. Action creates motivation, not the other way around.”
4. LACK OF A CLEAR PLAN OR SUPPORT SYSTEM
The Problem:
Many people approach their fitness resolutions with a vague sense of what they want to achieve, like “get in shape” or “lose weight,” but without a specific plan to guide their actions. Similarly, trying to go it alone without a support system increases the likelihood of quitting when challenges arise. Without a roadmap or accountability, it’s easy to lose direction and motivation.
The Science Says:
Research by Charles Duhigg in The Power of Habit emphasizes the importance of creating a structured “habit loop,” consisting of a cue, routine, and reward. This structure gives habits a framework to thrive in. Additionally, studies show that social support significantly increases the likelihood of maintaining new habits. Accountability and encouragement from others can make even the toughest goals more achievable.
The Jiu-Jitsu Perspective:
In Jiu-Jitsu, success is rarely achieved in isolation. Coaches provide guidance, training partners help you improve, and the academy creates an environment that motivates you to show up. Similarly, your fitness journey needs structure, community, and feedback to keep you on track. A clear plan combined with a strong support system increases your chances of staying consistent and progressing.
Actionable Steps for Athletes:
1. Define Clear, Actionable Goals:
Be specific about what you want to achieve and how you’ll get there. For example, instead of saying, “I want to improve cardio,” create a plan like, “I’ll run 2 miles twice a week and do a 20-minute HIIT session every Saturday.” Having measurable steps makes your goals easier to track and refine.
2. Create a Program Like a Jiu-Jitsu Curriculum:
Just as you wouldn’t roll aimlessly in class, don’t approach fitness without a plan. Work on a balanced program that complements your Jiu-Jitsu. This could include strength training, mobility work, and conditioning, each tied to specific outcomes, such as improved guard retention or better recovery between rounds.
3. Track Your Progress:
Keep a training journal or use a fitness app to log workouts, reps, and personal bests. Seeing your improvement over time provides motivation and highlights areas that need adjustment.
4. Build a Support Network:
Partner with teammates, friends, or family members who share your goals. Discuss your plans, share milestones, and encourage each other to stay consistent. If possible, join group classes or fitness communities that hold you accountable.
5. Seek Expert Guidance:
Just as you rely on a coach to guide your Jiu-Jitsu journey, consider working with a personal trainer, nutritionist, or performance specialist to design a plan tailored to your needs. Having an expert provide feedback and adjustments keeps you focused and progressing safely.
Mindset Shift:
Instead of thinking, “I need to figure this out on my own,” reframe it as, “Having a plan and support system makes me stronger. Every step I take with clarity and guidance brings me closer to my goals.”
5. FOCUSING ON OUTCOMES INSTEAD OF PROCESSES
The Problem:
Many people set fitness goals based solely on outcomes, like losing a certain amount of weight, hitting a PR in the gym, or achieving visible abs. While outcomes can be motivating in the short term, they often feel distant and unattainable, leading to frustration and discouragement when progress is slow. Focusing on outcomes alone also makes it harder to enjoy the journey, which is essential for sustaining long-term habits.
The Science Says:
James Clear, in Atomic Habits, highlights the importance of focusing on systems and processes rather than just goals. He explains, “You do not rise to the level of your goals; you fall to the level of your systems.” A process-oriented approach shifts attention to the daily actions that drive long-term success, making the journey itself rewarding. Research also shows that celebrating small wins along the way boosts motivation and reinforces positive behavior, increasing the likelihood of sticking with a habit.
The Jiu-Jitsu Perspective:
In Jiu-Jitsu, earning a belt or winning a competition is the outcome, but those achievements are byproducts of consistent training, drilling, and learning. The focus is on refining your technique, improving your timing, and solving problems on the mats. Similarly, in fitness, the day-to-day processes—like showing up to the gym, eating balanced meals, and recovering properly—are what ultimately lead to the big wins.
Actionable Steps for Athletes:
1. Set Process-Oriented Goals:
Instead of focusing on an outcome like “I want to lose 20 pounds,” create goals centered on actions, such as “I will complete three 30-minute workouts per week” or “I will add one serving of vegetables to every meal.” These goals are within your control and build momentum over time.
2. Track Habits, Not Just Results:
Keep a log of your efforts—like how many workouts you’ve completed in a month or how consistent you’ve been with meal prepping. Tracking actions helps you focus on the work, not just the end result.
3. Celebrate Small Wins:
Acknowledge improvements that aren’t tied to the scale or PRs. For example, notice when your cardio improves on the mats, your recovery times shorten, or you feel more energized during the day. These wins reinforce that your process is working.
4. Measure Progress Broadly:
Use multiple metrics to track success. For example, instead of solely relying on weight, track strength gains, endurance improvements, mobility progress, and even mental benefits like reduced stress or better focus.
5. Focus on Identity Change:
James Clear emphasizes identity-based habits, where you focus on becoming the kind of person who embodies your goals. For example, instead of saying, “I want to get fit,” reframe it as, “I am someone who prioritizes health and fitness.” This mindset shift makes daily actions feel natural and aligned with who you are.
Mindset Shift:
Instead of thinking, “I’ll be happy when I achieve my goal,” reframe it as, “The process of working toward my goal is where the growth happens. Each small action I take builds me into the person I want to become.”
6. UNDERESTIMATING THE POWER OF ENVIRONMENT
The Problem:
Many people fail to recognize how much their surroundings influence their behavior. Trying to build new fitness habits while surrounded by cues for old, unhealthy ones—like a cluttered kitchen full of junk food or a daily routine that doesn’t include time for exercise—makes it significantly harder to stay consistent. Without adjusting your environment, you’re constantly fighting an uphill battle against old habits.
The Science Says:
BJ Fogg, author of Tiny Habits, explains that environment design is one of the most powerful tools for habit formation. He argues that habits are greatly influenced by cues—triggers in your environment that prompt behavior. Making good behaviors easy and accessible while reducing friction for bad ones is critical. Wendy Wood, in Good Habits, Bad Habits, reinforces this, showing that habits thrive when the environment supports automatic, low-effort decision-making.
The Jiu-Jitsu Perspective:
In Jiu-Jitsu, your training environment is a key factor in your success. A supportive academy with engaged teammates and skilled coaches fosters consistent improvement. The same principle applies to fitness—creating a space and routine that nudges you toward your goals makes it easier to show up and stay on track.
Actionable Steps for Athletes:
1. Simplify Access to Fitness Gear:
Make it easy to start your workouts. Keep your gym bag packed and in plain sight, or store your resistance bands, kettlebells, or yoga mat in a visible, accessible spot at home. Removing barriers helps eliminate excuses.
2. Redesign Your Kitchen for Nutrition Goals:
Organize your kitchen to support healthy eating. Stock your fridge and pantry with nutritious staples and keep junk food out of sight (or better yet, out of the house). Prep meals or snacks ahead of time so healthy options are always ready.
3. Create a Designated Workout Space:
If you work out at home, designate a specific area for fitness. This space serves as a physical cue for exercise, helping you establish a routine. Even a small corner with a mat and dumbbells can be enough to create consistency.
4. Surround Yourself with Positive Influences:
Your social environment matters too. Spend time with people who support your goals, whether it’s teammates who challenge you to train harder or friends who encourage healthy choices. If possible, find an accountability partner who shares your fitness aspirations.
5. Leverage Technology for Accountability:
Use fitness apps or wearables to track your progress and set reminders. Apps like Strava, MyFitnessPal, or even a simple calendar notification can serve as digital cues to keep you on track.
6. Audit Your Daily Routine:
Identify small ways to weave fitness into your daily life. For example, if you work at a desk all day, keep a resistance band nearby for quick stretches or set a timer to stand and move every hour.
Mindset Shift:
Instead of thinking, “I just need more discipline to stick to my habits,” reframe it as, “I can design my environment to make success easier. Every adjustment I make reduces friction and sets me up for long-term wins.”
BRINGING IT ALL TOGETHER
Resolutions fail not because the people who set them lack motivation or desire but because the approach often ignores principles we practice every day on the mats: discipline, clarity, and control. Think about this: how often do people set grand goals—whether in fitness, work, or life—without a clear plan or understanding of the process? It’s like deciding you want to master Jiu-Jitsu without committing and embracing the unique grind of each belt.
Seneca once said, “He who is everywhere is nowhere.” This happens when resolutions are scattered—vague ambitions like “I’ll get in shape” or “I’ll train every day.” These goals lack focus. On the mats, we know improvement comes not from trying everything at once but from targeting specific areas: tightening your guard, refining a sweep, or focusing on mobility. The same is true off the mats—growth requires clear, actionable steps tied to deliberate effort.
Another reason resolutions fail is perfectionism—the idea that a missed day or a slip means failure. This is a mindset we cannot afford in Jiu-Jitsu. How many of you have been swept, submitted, or just had a bad day on the mats? Does that mean you failed as a practitioner? Of course not. As Marcus Aurelius reminds us, “The impediment to action advances action. What stands in the way becomes the way.” Mistakes are not roadblocks but opportunities to adapt and refine. A missed workout or indulgent meal is just a chance to reassess and get back on track.
Relying on motivation is another pitfall. When you first start Jiu-Jitsu, the excitement is high—you’re eager to train, learn, and roll. But what happens when that initial buzz fades? The ones who grow in this art are those who show up anyway. Epictetus said, “No great thing is created suddenly.” Jiu-Jitsu isn’t mastered in weeks, months, or years—it’s a lifetime practice. The same principle applies to building habits and achieving goals. Consistency beats motivation every time.
Finally, resolutions often fail because they focus on things outside our control—outcomes like losing a specific number of pounds or hitting a fitness milestone by a deadline. Marcus Aurelius advises, “You have power over your mind—not outside events. Realize this, and you will find strength.” In Jiu-Jitsu, you can’t control your opponent’s skill or the match’s outcome, but you can control your preparation, effort, and focus. Off the mats, the same holds: focus on showing up, putting in the work, and letting the results come naturally.
At The MATS, we don’t measure success by perfection or short-term wins. We measure it by consistently showing up, learning from our mistakes, and committing to the process. As your coach, I’m not looking for overnight transformations. I’m looking for you to step on the mats day after day, willing to improve by just 1%. Let’s adopt this mindset in everything we do—on and off the mats.
The lessons of Jiu-Jitsu are lessons for life. Don’t let a failed resolution knock you down. Instead, treat it like you would a tough round in training: breathe, reassess, and step back into the fight. That’s how we grow, both as practitioners and as people. Let’s keep showing up, refining our game, and embracing the journey.