Resolutions and how to stick to them

In this blog I will help you understand how to help members master self-control and stick to their exercise goals.

"Self-control is strength. Right thought is mastery. Calmness is power." This timeless quote by James Allen encapsulates the essence of what many of our members strive for at the start of a new year. They set lofty goals—to exercise more, eat healthier and reduce stress. But by February, up to 80% of these New Year's resolutions are abandoned. Why? The answer lies in understanding how self-control works and how we can leverage it to our members advantage.

The Self-Control Dilemma

Self-control is often viewed through two competing lenses. Is it like a battery that depletes with use? Or is it like a snowball, gaining momentum and strength as it rolls downhill? Recent research by psychologist Marco A. Palma (2018) suggests it might be a mix of both. Recognising this duality is crucial if we want to help our members master willpower and achieve their results.

The Marshmallow Test: A Lesson in Delayed Gratification

One of the most famous studies on self-control is the Stanford marshmallow experiment from the 1960s and ‘70s (Mischel & Ebbesen). Children were given a choice: eat one marshmallow now or wait and get two later. Those who resisted temptation consistently performed better in life. From SAT scores to health and career success, self-control was the common thread.

This experiment underscores a simple truth: delaying gratification—even when it’s hard—pays off. But how do we develop this crucial skill?

Building Momentum: The Snowball Effect

Research suggests that self-control, like a snowball, can gain momentum. Small wins—even seemingly insignificant ones—can build confidence and motivation. For example, if your members goal is to start an exercise program start by just putting your exercise shoes on and just walking on the treadmill for just 1min. Often it’s the starting that’s the hard part and once started we reconsider the goal and decide to go for longer. After a week, they see those small changes adding up, making it easier to take on bigger challenges, like walking for 15 minutes or stating jogging.

Actionable tip for your members: Break their goals into micro-tasks. Celebrate each win, no matter how small. Success breeds success. Turning up can be a goal.

Avoiding Burnout: The Battery Theory

On the flip side, self-control can feel like a finite resource for your members that runs down over time. If you’ve ever struggled to resist dessert after a long, exhausting day, you’ve experienced this firsthand. Willpower can be drained by stress, decision fatigue, and even hunger.

Actionable tip: Protect your "willpower battery" by eliminating unnecessary decisions. Classes can be an attractive option for those that would like to workout with others. The advantage of a class for new exercisers or those that have struggled to maintain a routine of exercise previously is that it has a set start and finish time. The content is prescribed for the meber and the amount of cognitive load required is reduced. Very little thinking required, unless the teacher is an exercise dance with ambitions to be the next greatest chorographer. Or get members to follow a simple workout plan that has just five or six exercises, two sets, ten reps with a weight that feels challenging.

Fewer decisions mean more energy for what truly matters.

Strategies to help your members achieve lasting Self-Control

1. Help them Set Clear, Achievable Goals: Vague resolutions like "get healthier" are harder to stick to than specific ones like "build upto a 30-minute walk by walking every day." Focusing on the process often is more gratifying than the goal itself.
2. Track Progress: Get members to use journals or apps to monitor their journey. Seeing tangible progress reinforces commitment.
3. Anticipate Obstacles: Get members to Identify potential triggers for lapses in self-control and plan how to handle them. For example, if they are tempted to miss a session because they don’t have the full amount of time suggest they exercise for the time they do have and get something done.
4. Leverage Social Accountability: Get your members to share their goals with a friend or join a community. Knowing someone else is rooting for you can boost motivation.
5. Be Kind to Yourself: Slip-ups are inevitable and even the most hard core exercise has to miss the occasional workout.  Suggest they don’t let one mistake derail their efforts. Instead, treat it as a learning opportunity and move forward.

Beyond Resolutions: The Broader Impact of Self-Control

The benefits of self-control extend far beyond keeping resolutions. Research links self-discipline to better health, stronger relationships, and greater financial security. It’s a skill that compounds over time, creating ripple effects in every area of your life.

For instance, mastering self-control in one area—like committing to daily exercise—can enhance discipline in others, such as sticking to a budget or prioritizing work tasks. This phenomenon, often called "spillover effects," highlights the interconnected nature of our habits.

The Path Forward

Let your members know that mastering self-control isn’t about being perfect. It’s about being persistent. By understanding how willpower works—as both a battery and a snowball— they can develop strategies that play to their strengths. Start small, track progress, and give themselves grace when you stumble.

As the year unfolds, remember that self-control is not a finite trait they either have or don’t. It’s a skill they can cultivate with practice and patience. The rewards? A healthier, more fulfilling, and purpose-driven life.

Now what will you conquer this year? The answer lies in your ability to harness the power of self-control—one small step at a time.

References

Marco A. Palma (2018). “ Research on how self-control works could help you stick with New Year’s resolutions” Texas A&M University

Mischel, Walter; Ebbesen, Ebbe B. (1970). "Attention in delay of gratification". Journal of Personality and Social Psychology. 16 (2): 329–337.