Every January, the world goes wild for reinvention.
New year, new you. New habits. New body. New life.
Except… that’s not how change actually works.
Here’s the uncomfortable truth: 91% of people don’t stick to their New Year’s resolutions. Not because they don’t want to improve, but because most resolutions are built on fantasy, not reality.
“This year, I’ll wake up at 5 a.m. to work out every day.”
“This year, I’ll completely stop drinking, cut out sugar, and give up carbs.”
“This year, I’ll finally become a morning person.”
Sound familiar?
The problem isn’t you—it’s the plan.
Why Most Resolutions Fail
Resolutions fail because they’re built for the version of you that exists in your imagination—not the one sitting on the sofa scrolling Instagram at 10 p.m.
The science of behaviour change is clear: If a goal doesn’t fit into your life, you won’t stick with it. And no amount of motivation can fix a plan that doesn’t work in the first place.
A 2020 study published in the journal Personality and Social Psychology Bulletin found that people who focus on approach-oriented goals (adding positive habits) rather than avoidance goals (cutting out bad habits) are 25% more likely to maintain their resolutions.
The takeaway? Focus on what you’re adding to your life, not what you’re giving up.
The Science of Habit Formation
Building habits that stick isn’t about willpower—it’s about systems.
1. Start Small.
Instead of trying to change everything at once, pick one habit to focus on first. Research shows that starting small makes it easier to build momentum and avoid burnout. BJ Fogg, author of Tiny Habits, suggests starting with actions so small they’re impossible to fail. For example: “Do one push-up” instead of “work out for an hour.” Small wins build confidence.
2. Stack Your Habits.
Attach your new habit to something you already do. For example, “I’ll do 10 push-ups right after brushing my teeth.” This builds automaticity and reduces friction. James Clear, author of Atomic Habits, calls this strategy “habit stacking,” and it’s proven to create stronger, lasting routines.
3. Make It Obvious.
Keep your gym bag by the door. Prep your meals in advance. Remove obstacles so your habit is easy to follow. People who prepare their environment for success are more likely to follow through.
4. Make It Rewarding.
Celebrate small wins along the way. Progress feels good—and feeling good keeps you motivated. Research shows that positive reinforcement strengthens neural pathways, making habits stick faster.
5. Focus on Consistency Over Intensity.
Showing up regularly, even for a short workout, builds identity and momentum. Long-term success isn’t about doing it perfectly—it’s about doing it often.
6. Create Identity-Based Habits.
Instead of saying, “I want to get fit,” say, “I’m the kind of person who works out regularly.” Studies show that aligning habits with your identity makes them more likely to stick because you reinforce who you are, not just what you do.
A Smarter Approach to Goal Setting
Instead of overhauling your entire life, try this: work with who you are, not against it.
- Hate mornings? Schedule your workouts for lunchtime or after work.
- Hate running? Don’t run—lift, row, swim, or do anything you actually enjoy.
- Hate kale? Find a vegetable you don’t loathe.
Building habits that fit your personality, preferences, and schedule isn’t cheating—it’s smart. And it’s how real, lasting change happens.
Set Process Goals, Not Just Outcome Goals.
Instead of saying, “I want to lose 20 pounds,” set goals focused on actions, like “I’ll train three times a week.” Process goals keep you focused on what you can control and reduce the pressure of chasing distant outcomes.
Why Habits Matter for Longevity and Healthspan
The habits you build now don’t just impact your current fitness—they set the foundation for long-term health and longevity. Studies consistently show that two key pillars of healthspan are strength training (which improves bone density, muscle mass, and metabolic health) and cardio fitness (measured by VO2 max, which predicts cardiovascular and overall health).
A 2018 study in the European Heart Journal found that improving VO2 max can reduce all-cause mortality by up to 30%. Similarly, research in the Journal of Bone and Mineral Research highlights that strength training improves bone density and reduces the risk of fractures as we age.
This is exactly why Foundry’s approach blends both. Personal training sessions focus on strength, mobility, and functional movements, while fitness classes prioritise cardio, endurance, and heart health. Together, they create a well-rounded foundation that helps you feel great today—and keeps you stronger for tomorrow.
Break Big Goals into Milestones
Big goals—like losing 20 pounds or running a marathon—can feel overwhelming. Instead, break them down into smaller, intermediate milestones that give you quick wins and build confidence.
A 2017 study in The Journal of Consumer Research found that people are more likely to stick to goals when they can track progress along the way. Seeing progress creates a positive feedback loop.
- If your goal is to run a marathon, start with a 5K.
- If you want to lose 20 pounds, aim for 1–2 pounds per week.
- If you want to build strength, track small increases in weight or reps over time.
Celebrate Progress Along the Way.
Breaking goals into smaller steps doesn’t just make them achievable—it keeps motivation high by offering frequent moments of success. Small wins add up to big results.
Why Support and Accountability Matter
Research backs it up—success is overwhelmingly more likely if you have external support and accountability. A 2018 study in The American Journal of Lifestyle Medicine found that people who had accountability partners were 65% more likely to reach their goals compared to those who went it alone.
This is exactly why Foundry’s approach works so well. Personal training in small groups combines the customisation and expertise of one-on-one training with the energy, support, and togetherness of a group setting. And if you don’t show up for your session? We’ll drop you a text to keep you on track.
Ready to Build Habits That Stick?
Tackle 2025 the way you mean to go on, with our 21-Day Challenge – the perfect way to kickstart your fitness journey and build habits that last.
We start with a one-to-one Strategy Session to get to know you, so we can personalise every aspect of your coaching. Then get stuck in with unlimited strength-based personal training and cardio-focused fitness classes – plus regular check-ins from your dedicated Foundry Coach. You’ll have everything you need to create real, lasting change.
Ready to get started? Sign up here and take the first step toward a stronger, healthier you.
We have six gyms in Central London and one in East Sussex, so there’s likely one near your home or workplace.