How to Build a New Year’s Resolution That Actually Sticks (The RGF way)
Most New Year’s resolutions don’t fail because people lack willpower. They fail because they’re built for a perfect version of life that doesn’t exist.
So instead of starting with “What’s my New Year’s resolution?”, at Real Good Fitness we prefer to start with better questions.
1. What Do I Want to Be More Consistent With This Year?
Consistency beats intensity, every time.
Pick something you could realistically repeat, even when motivation is low or life gets busy.
Examples
Training twice a week rather than aiming for five and burning out
Going for a short walk most days, even if it’s only 10 minutes
Taking time to warm up properly instead of rushing sessions
If you can do it on a bad week, it’s probably a good place to start.
2. What Small Habit Would Make the Biggest Difference?
Big results usually come from small, boring habits done well.
Instead of trying to change everything at once, focus on one habit that supports all the others.
Examples
Writing down what you’ve done so progress is visible
Slowing movements down to improve control and confidence
Planning meals or your week ahead, rather than reacting day to day
Small habits are easier to stick to and easier to build on.
3. How Can I Make This Goal Adaptable When Life Gets Busy?
Life will get busy. That’s not failure, it’s normal.
A good resolution has built-in flexibility.
Examples
Swapping a hard session for a lighter, technique-focused one
Doing 20 minutes instead of an hour when time is tight
Choosing a simple walk or stretch instead of skipping the day entirely
Adaptability keeps momentum going when motivation dips.
A Simple Resolution Checklist
Before committing to a resolution, run it through this quick check.
☐ I can do this on a busy week
☐ I can scale it down without quitting
☐ It focuses on behaviours, not just outcomes
☐ It supports long-term progress, not quick fixes
☐ It feels realistic for the next 6 to 12 weeks
If you’re ticking most of these, you’re probably setting yourself up for success.
A Realistic RGF-Style Resolution
“This year, I’m focusing on moving more consistently, training twice a week, and improving how I move. When life gets busy, I’ll adapt rather than stop, and I’ll judge progress by how capable I feel.”
No extremes. No guilt. Just a clear direction.
Final Thought
A good New Year’s resolution shouldn’t feel like pressure.
It should feel like something you can actually live with.
Build it around consistency, small habits, and flexibility, and the results will take care of themselves.
If this resonates, you don’t need a dramatic reset — just a sensible next step.
Whether that’s showing up twice a week, learning to move well, or simply building consistency, we’re here to support you with a calm, structured approach that lasts beyond January.
Start where you are. Build steadily. We’ll take care of the rest.