DEC 16, 2025
New Year, New You? (Let's make it last)
By February 15th, 80% of New Year's fitness resolutions have been abandoned. The gym which was packed on Jan 2nd is empty again.
Why? Because most people set Outcome Goals, not Process Goals.
Outcome vs. Process
| Goal Type | Example | Why it Fails / Works |
|---|---|---|
| Outcome Goal (Bad) | 'I want to lose 20lbs.' | Focuses on a result you can't fully control. If the scale doesn't move one week, you quit. |
| Process Goal (Good) | 'I will go to the gym 3x/week.' | Focuses on an action you CAN control. You succeed every time you walk in the door, regardless of the scale. |
| Vague Goal (Worst) | 'I want to get fit.' | No definition of success. You drift aimlessly and stop. |
| SMART Goal (Best) | 'I will add 10lbs to my Squat by March 1st.' | Specific, Measurable, Achievable, Relevant, Time-bound. |
The "2-Day Rule"
James Clear (author of Atomic Habits) suggests a simple rule for consistency: Never miss two days in a row.
- Miss one day? Fine. Life happens.
- Miss two days? You are starting a new habit of not training.
This mindset shift removes the pressure of perfection. You don't have to be perfect; you just have to avoid spiraling.
How to Set Your System
- Preparation > Motivation: Motivation is a feeling; it comes and goes. Preparation is a system. Pack your gym bag the night before. Put your shoes by the door. Remove the friction.
- Track Data, Not Feelings: You might feel weak, but if your log says you lifted 5lbs more than last week, you are winning. This objective feedback loop is addictive.
- Get a Plan: Do not walk into the gym and guess. That is anxiety-inducing. Use an app (like Bion) that tells you exactly what to do, set by set.
Your 2026 Resolution
This year, don't resolve to "lose weight." Resolve to become a person who trains.
The weight loss will happen automatically as a side effect of that new identity.
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No. This is the #1 recipe for burnout. Start with 3 days per week. Consistency beats intensity. It is better to go 3 days a week for a year than 7 days a week for a month.