What to Do If Your New Healthy Habits Just Aren’t Working Out

Now that the excitement of New Year’s has long worn off, you might find yourself de-prioritizing the list of resolutions you made at the top of the year. I, for one, have already skipped the daily journaling and stretching practices I committed to more times than I’d like to admit. Whether your goal was to squeeze in a ten-minute walk each day before work or totally overhaul your fitness routine, it’s always tough to make new habits stick.

For this reason, many Americans who resolve to be more active each year quit less than four months into the new year. And according to data from the Pew Research Center, some people report that they break their resolutions even earlier. About 60 percent of adults who made at least one resolution in 2024 had kept all of them by mid-January; another 28 percent said they’d kept some of their resolutions, while 13 percent said they’d already given up on them. If you’re in this last camp (or you’re about to be), we have good news: “It’s never too late to start a habit or get back on track, especially when it’s tied to a core value you hold,” says Justin Puder, a psychologist based in Florida. “You can pick back up at any time.”

Here, experts provide a few tips for anyone whose resolutions are in danger of being put on the back burner until the next new year rolls around.

1. If You’ve Been Missing Your Daily Walks, It’s Time to Recruit a Friend

If you’re just not excited about your daily walk, inviting a neighbor might do the trick. “It’s harder not to do something you said you’re going to do when there’s another person involved in it,” says Akilah Reynolds, a psychologist based in California. Another plus, she adds, is that “It’s just probably more fun. Changing behaviors can be challenging, and you should infuse fun and joy into that any way you can.”

You may even take longer walks when you bring a friend. I’ve found that time flies by when you chat with a friend while strolling through the park. If you’re still not convinced, research has shown that people may see added mental health benefits when working out with others compared to those who work out alone.

2. If You’re Skipping Workouts Because It’s Cold, Reassess What Kind of Gear You Need

Extreme cold has descended upon much of the U.S. in recent weeks, and this could be why you’re dragging your feet when it’s time to go for your daily run or other outdoor exercise routine.

If those workouts have led to severe discomfort lately—for instance, if your fingers, toes, or any other part of your body got so cold they became stiff or numb—that’s a sign you need to wear different gear, says Grace Horan, an exercise physiologist at the Hospital for Special Surgery in New York. This doesn’t necessarily mean you need to buy anything new. “Try dressing in layers,” Horan recommends.

If you’re up for spending a few bucks on some cold-weather gear, consider investing in a good base layer, fleece-lined gloves, or a headband that doubles as an ear warmer. These toe warmers that stick to the bottom of your socks have also been a game-changer for me this year.

3. Plan to Skip Some Days

Because implementing a new practice into your daily life can be difficult, you should be prepared to miss some days. This means designating a few days each week or month as “no-gym” days when you know you won’t make it.

You can approach this one of two ways: blocking out certain days you know will be extra busy or picking those days as they arise. Try to spend the time that you would normally dedicate to your resolutions doing something rejuvenating, like reading, meditating, watching reality TV, or doing another activity that leaves you feeling refreshed.

“As much as routine can be helpful and good, it’s not always realistic to say, ‘I’m going to start going to the gym four times a week,’” Puder says. Inevitably, you will have a sick day, a really long work day, or a day during which things just don’t go as planned. Knowing you won’t meet your goal every single day can help you reset when that happens.

“All-or-nothing thinking is a cognitive error,” Reynolds says. If you’ve come to terms with the fact you’ll probably break your streak, you may also be more inclined to give it your all on the days when you do make it to the gym.

4. Listen to Your Body—If You’re Sore or In Pain, It’s Time to Go Back to the Drawing Board

Taking your fitness routine from zero to 100 can leave you feeling fatigued or worse. “We call it overtraining syndrome,” Horan says. “When someone’s new exercise regimen is too intense, this paired with sleep lack and/or lack of proper nutrition can increase injury risk,” she says.

It can be hard to differentiate between regular soreness that occurs after working out a particular muscle group for the first time in a while and overtraining. But one sign that you’re going a little too hard is pain or soreness that lasts more than four days after the workout that caused it. “If it’s lasting five days, that can be a sign that our bodies are not recovering properly,” Horan says.

Another tell-tale sign is asymmetrical pain. For example, Horan says, “When someone comes to me and says, ‘My right knee really hurts, but my left knee is fine.’”

Overtraining can highlight slight muscle imbalances throughout your body. Let’s say you always do certain household chores with your right arm; this could mean that the muscles on the right side of your upper body may already be a bit stronger than those on your left. If you start overtraining, those muscle imbalances may become noticeable via asymmetrical pain.

If this sounds familiar, consider scaling back your workout routine and then building up to your ultimate goals.

5. Make Sure You’re Getting Enough Protein to Accommodate Your New Activity Level

If you’re beginning to feel less energized than usual ahead of your workouts, you may need to tweak your diet.

“If you are increasing your movement without also increasing nutrition, you’re asking your body to perform at a higher level with less fuel,” says Laura Geraty, a dietitian based in New York.

You may need to work more protein into your meals or simply eat more of the foods you usually gravitate towards. “Maybe someone who used to be satisfied with a cup of rice alongside their dinner finds they’re going back for seconds,” Geraty says. Paying attention to your body’s needs will boost your energy and help you meet your goals.

6. Consider Starting Some (Healthy) Competition

Many fitness trackers and apps, like MapMyRun, allow you to share your progress at the gym with friends and family members, and they can give you kudos when you’re on a roll. The recognition from loved ones is nice, but it can also be motivating to monitor their progress as well.

If you see that you’re the only one in your family who didn’t go for a walk today, that may be all the incentive you need to grab your tennis shoes and get out the door. Each time I learn that my Dad, who’s one month shy of 70, has hit five-plus miles in a given day, I’m far less likely to rot on the couch all evening.

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