Ditch the resolutions, embrace small steps

Last updated on 12th December, 2024 at 12:09 pm

Set yourself up for success this year by doing less, not more. It should come as no surprise that 12 January is known as ‘Quitter’s Day’ – the day that most people toss their new year’s resolutions to the side.

So how can you break the cycle and reach your goals this year? The answer might seem counter-intuitive: do less.

Reading time: 3 minutes

In this article you’ll learn:

• How small changes, repeated over time, can compound into bigger impact.
• Practical changes you can adopt today.

Understanding the power of small changes

According to James Clear, author of Atomic Habits, there’s immense power in small, incremental changes, repeated continuously over time. “Habits are the compound interest of self-improvement” is the motto he lives by.

Diana Ortis, certified personal trainer and nutrition expert from Planet Fitness, believes in the same. “You need to change your mindset from ‘all or nothing’ to just being 1% better than yesterday,” she starts. “The main pitfall for most of my clients is going all in, starting a ‘new life’ from Monday, and ending miserably because of all the restrictions they have put on themselves.

“Don’t start a new life, but rather make the life you are living now better through small steps, every day.”

Clear unpacks this concept of small changes into a handful of simple ideas:

• Create an environment that supports good habits,
• Link good habits with a reward and positive cues, and
• Remove any friction preventing you from adopting your good habits.

Want some practical small-change strategies to apply the idea to your new year’s resolutions? We asked the experts to share the tips they’d share with their clients.

The goal: Eat healthier

• “Water helps with digestion, brain function and blood sugar control, so to eat less, drink a glass of water before each meal,” says Calista Serfontein, personal trainer and fitness expert at Planet Fitness George.
• Ortis advocates for making a healthy diet change one mealtime a week. “On week 1, concentrate on getting your breakfasts right. Don’t think about lunch and dinner yet,” she says. “Then, when you’re able to stick to a wholesome breakfast every day for a week, move on to lunches in week 2. In week 3, tackle healthy changes to your dinners.”
• “Fruits and vegetables are an important part of your diet, and variety is key. Make it fun and commit to trying a new vegetable or fruit each week,” says Serfontein.

The goal: Get fitter

• Start with a workout only twice a week, says Ortis. “Realistically assess how many days per week you can dedicate to the gym. What is your work schedule like, do you have a family, do you have certain commitments on weekends – kids, parents, hobbies, etc.? If you can only exercise twice a week, then do that, rather than trying to squeeze an extra day or two, just because everyone tells you to.”
• Serfontein encourages you to pick up a fun activity. “If you enjoy your workout, you won’t mind putting in the work. Join a group class like Zumba, spinning, aquafit or bootcamp. The collective energy will boost you, as will meeting new people who are also enjoying it,” she says.

Inspired to make one small change? Make that signing up to the gym. Sanlam Reality members can enjoy a “No Activations Fees” offer if they sign up to Planet Fitness in January: you won’t pay any activation fees, saving you between R250 and R750 (depending on your membership package).