2026 Resolutions: How to Stick to Your Health Goals All Year Long
- Philippe Dessaulles-Goudezeune
- Jan 5
- 3 min read
Pumped up in January, burnt out in February, demotivated by March? If this cycle sounds familiar, it's probably because the problem isn't your willpower… but your approach.
Every new year, the same scenario repeats itself in my practice. Patients arrive pumped up with a list of ambitious resolutions. Then, a few weeks later, motivation fades and good intentions fall by the wayside.
And yet, the problem isn't the resolutions themselves. The real issue is often how we choose them and how we try to apply them.
The good news? With a more realistic and structured approach, resolutions can become genuine drivers of lasting change.
Why We Abandon Our Resolutions (And Why It's Not a Failure)
Let's normalize something important: abandoning a resolution doesn't mean you lack discipline.
In my practice, I often see the same patterns:
goals that are too vague ("get in shape")
unrealistic expectations (complete transformation in 6 weeks)
performance pressure right from the start
constant comparison with others
When a resolution becomes a rigid obligation rather than an inspiring personal project, it ends up feeling heavy… and we naturally disconnect.
👉 The goal isn't to be perfect, but consistent. And consistency is built on flexibility.
Choosing Your Resolutions Well: Multiple Areas, More Sustainability
A common mistake: concentrating all your resolutions on a single aspect of life. The problem? When that area becomes difficult to maintain, everything collapses.
Lasting resolutions touch on multiple dimensions of your life:
Health and Movement: move regularly, pain-free, with varied activities
Life Habits: improve sleep, manage stress, integrate active breaks
Learning: new athletic skill, reading, exploration
Social Life: activities with friends, group training, positive sharing
Having one or two general resolutions and a few targeted intentions prevents you from putting all your eggs in one basket.
Big Goals Divided Into Small Progressive Challenges
Saying "I want to be in better shape" is hard to measure. Transforming this big goal into small progressive challengesmakes everything much more motivating.
Concrete Example of Annual Progression
Overall Goal: Improve my physical fitness
January–February: Move 2x/week, build the habit
March–May: Add a personal challenge or new activity
June–August: Maintain consistency despite vacation
September–December: Adjust, vary, celebrate progress
Each small challenge becomes a victory in itself, not added pressure.
Give Yourself Time
Lasting change is built over months, sometimes a full year. In the context of health and physical activity:
the body adapts gradually
habits take time to become ingrained
some periods are naturally busier
the unexpected is part of the process
Giving yourself permission to slow down, adjust, and take breaks is part of the change. It's not a failure, it's intelligent adaptation.
Tools to Stay Motivated
There's no one right way to track your resolutions. Choose a tool that suits you:
Tech Version: tracking apps, smartwatches, training apps
Analog Version: paper planner, wall calendar, journal, chart with stickers
Some people love detailed statistics. Others simply prefer to check off a box.
👉 The best tool is the one you'll actually use.
Motivation and Rewards: Recapturing the Spirit of Stickers
When we were younger, a simple sticker on a chart was enough to motivate us. We felt immediate pride, visible and tangible.
Over time, we often forget this reward logic… even though it still works very well. Our brain loves small wins and concrete recognition.
Examples of Motivating Rewards
A special outing: restaurant, movie, show
An activity you enjoy: massage, spa, nature day
New equipment: workout clothes, training accessories
Guilt-free rest time: reading afternoon, favourite series without guilt
The idea isn't to aim for perfection or wait for a colossal goal. Rather, it's to acknowledge regular effort, not just the final result.
🎯 Celebrate the process as much as the destination. Every week completed, every workout done deserves recognition.
The Power of the Collective
Resolutions don't need to be solitary. Shared goals are often more sustainable:
train with a friend
take on a challenge as a couple
plan group activities
share your progress without pressure
Shared accountability helps you stay on track during difficult periods.
In Summary
Choose realistic and inspiring resolutions
Divide big goals into small progressive challenges
Give yourself time (months, not weeks)
Use tools adapted to your personality
Celebrate your progress regularly
Touch on multiple areas of your life
Prioritize health and enjoyment over performance
Need Help Moving Without Pain This Year?
Don't let pain hold back your 2026 resolutions. Support from your physiotherapist can make all the difference in moving forward sustainably and safely.
