By BRENDA We’ve all been there—
You set a big fitness goal in January…
And suddenly December is around the corner with no real progress made.
There’s always a reason why working out feels impossible:
A demanding work schedule, unexpected life commitments, or simply not finding the time.
And many times, these reasons feel bigger than the goals themselves.
But here’s something I genuinely believe, and something I’ve learned through my own wellness and cycling journey:
You don’t rise to the level of your goals. You fall to the level of your habits.
You can build small habits around your existing routine that make it easier to stay consistent.
In this blog, I’m sharing 5 simple habits that can support your workout journey and help you stay on track all year long.
These are habits I’ve personally used to reach my ideal weight, build discipline, and stay consistent even during hectic seasons.
I hope they do the same for you.
1. Plan Your Workout the Day Before
Going to bed with a clear idea of what your next workout will be helps your mind register it as a non-negotiable part of your day.
The more decisions you have to make throughout the day, the harder it becomes to make the right ones.
That’s why planning your workout the day before is such a powerful habit.
Whether it’s:
- Knowing whether tomorrow is a YouTube workout, a strength training session, a stretching day, or a walk/run day.
- Setting a clear time window, such as a 30-minute morning workout or a 45-minute session after work.
- Preparing your environment — whether that’s placing a yoga mat in your living room or laying out your dumbbells.
If you’re a morning person, this gives you an effortless transition from waking up to working out.
But even if the morning gets too busy (and it often does!), having a plan makes it easier to stay flexible:
- Walk during your lunch break.
- Take a long walk after work.
- Do a quick evening stretch or flow.
And the beautiful part?
When you plan ahead, you’re naturally more protective of your time.
You become more aware of things that might distract you or pull you off track, making it easier to say, “No, I already have plans.”
2. Couple Your Workout With a Priority Task
Pairing your workout with something that’s already a priority of yours is one of the smartest ways to sneak movement into your routine without feeling overwhelmed.
A “priority task” is simply something you must do during the day — a task that will happen with or without motivation.
For example:
- Eating lunch, instead of ordering food or using Uber Eats, walk to get your lunch.
- Taking bathroom breaks, use a restroom on a different floor to naturally increase your steps.
- Moving between departments or offices — choose the stairs instead of the elevator.
- Stepping outside at some point during the day — take a 10 to 20-minute walk as part of that outing.
These small habits may seem simple, but over time, they accumulate in powerful ways.
Attaching movement to tasks that already exist in your routine helps you stay active without needing a separate workout window.
It removes the pressure and keeps you consistent even on busy days.
3. Engage in Social Events That Support a Cause You Love
This habit is one of my favorites because it connects physical wellness with emotional purpose.
My birthday happens to be World Cancer Awareness Day — and if you’ve followed my journey, you already know how much I love a good ride.
So I participate in cycling and running events that support this cause.
They inspire me and keep me grounded in something bigger than myself.
The beautiful part?
To show up strong at these events, I have to train regularly.
So these events naturally motivate me to schedule weekly workouts.
When you weave movement into something you truly care about — whether it’s cancer awareness, mental health, environmental advocacy, or community development — your workouts stop feeling like obligations.
They become doorways to a more fulfilling life — and they naturally keep you active.
If doing humanitarian work fuels you, consider adding a charity walk, run, or ride to your yearly planning.
4. Get Yourself a Workout Buddy
A workout partner with similar goals makes everything easier.
They:
- hold you accountable,
- keep you motivated, and
- make the sessions more fun.
There’s something powerful about knowing someone is counting on you to show up.
It adds a gentle pressure that often makes it easier to follow through.
Plus, working out with someone whose company you genuinely enjoy makes time fly.
You’re sharing conversations, laughter, maybe even a few complaints — and before you know it, the workout is done.
And the endorphins?
They multiply.
How cool is that?
5. Set Out Your Workout Clothes the Night Before
This one has helped me more than I can explain.
It seems simple, almost too simple — but it’s one of the most transformative.
When my clothes are ready the night before, I don’t waste mental energy in the morning deciding what to wear.
There’s no searching for socks, no choosing leggings, no decision fatigue, no mental negotiation.
I simply get up, change, and start.
No hesitation.
Having your gear ready removes one more barrier between you and your goals.
For morning workouts, this habit changes everything.
But even for evening workouts, having everything ready makes it so much easier to follow through after a long day.
Final thoughts
I’ve personally used these habits to reach my ideal weight and stay consistent in different seasons of my life.
Now that 2025 is almost ending and new year resolutions are around the corner, I hope you try one or two — or even all of these — in the coming year.
They might be exactly what you need to stay on track.
If you have any other tactics that have worked for you, share them in the comments below.
I’d love to hear them!