Five Strategies to Stay on Track – Without Relying on Willpower
Did you set a new goal this year but find it harder to stick with than before? Maybe the initial excitement has faded, or you’re starting to fall back into old habits. You might be wondering: Why is this getting harder??? The good news: It’s not just you. This happens to everyone making big changes.
Motivation gets you started, but it won’t keep you going day in and day out. So, what do you do when your motivation starts to fade? Let’s break it down.
Why Does Motivation Fade?
Your brain lights up with excitement over new things—that dopamine rush feels great. But over time, your brain adapts, and the excitement from that new habit starts to fade. Whether it's a new diet, exercise routine, or cutting back on alcohol, motivation is unreliable— momentum keeps you moving forward.
The key? Keep your foundations in place:
- Know your 'why.'
- Track your progress.
- Plan ahead for difficult moments.
Here are five strategies to help you stay on track:
- Trick Your Brain into Making Better Choices
Slow down your decision-making. Pausing to check in with yourself weakens old behaviors and gives you time to reflect: Is this choice moving me closer to my goal? That simple pause can make all the difference.
- Use the Two-Option Rule
Plan for your day by giving yourself two options that both align with your goal. For example, "I can go for a 20-minute walk or do a 10-minute yoga session." This approach gives you permission to avoid rebelling against your own rules. When your brain makes a commitment with a concrete plan and options, you’re far more likely to follow through.
- Watch Out for the 'What the Heck' Effect
Ever slip up and think, "Forget it," then abandon your goals altogether? That’s the "What the Heck" effect in action. Instead of viewing a slip-up as failure, treat it as a data point: That didn’t go as planned — what can I do differently next time?
People who forgive themselves and show compassion for their mistakes are much more likely to succeed in the long run. Catch yourself, reset, and keep going.
- Gamify the Process
Make it fun again by gamifying the process. Try a habit streak challenge. Pick one thing to track for a week and keep that streak alive. Streaks create dopamine hits — making the journey exciting once more!
- Connect to Something Bigger
Plan out something big. Write a letter to yourself to read 12 months from now. Imagine where you will be on your path during that time — what would you say to yourself? What questions would you ask?
Feeling emotionally connected to your future self can help you make better long-term decisions. It serves as a reminder that today’s efforts are shaping tomorrow’s success.
- Final Thought: Try One Tactic a Week
You don’t have to implement everything at once. Choose one strategy this week and see how it works for you. Small, consistent actions build the momentum you need to keep going — long after the initial excitement wears off.
Whatever your goal may be, our team of elite Personal Trainers and our in-house dietitian are here to guide and support you every step of the way.
By: Fitness Director Heather Thompson