The New Year is coming, and my buddies and I chatted at the gym. The conversation was a repeat of the last three years. We made a gentleman’s bet on the week in February when the cramped gym space would return to normal for the remainder of the year.

Every year, we watch a large group of hopefuls show up to get stronger or skinnier within an unrealistic time frame. Most of them refuse to socialize with those of us who work out regularly, so we feel awkward when compelled to point out their unsafe technique. Most of them overdo their workout or strain something, so we’re not surprised when they seldom return.

These patterns appear the first week of every January and vanish sometime in February, with a few March exits. According to statistics, 80% of New Year hopefuls abandon their fitness goals by February, a pattern we’ve observed firsthand at the gym. The guys always speculate on why those desiring change don’t explore the option each of us selected.

We all started in a simple manner that made it impossible to fail.

We also slowly stacked new habits on top of our working habits, celebrated small wins to drive up dopamine to keep us going, and gained pointers from the guys who showed up daily. Let me break these four things down for you.

Start Small and Keep It Simple

When I first stepped into the gym, I didn’t know anyone, and I was intimidated by those who had more toned muscles than me. Part of me wanted to show off my incredible leg strength, which during my school years allowed me, a 160-lb. guy at the time, to drive 325-lb. guys off the line of scrimmage in football.

However, if I focused on my leg strength, people would soon learn that my upper body strength was below average. So, I considered what might work for my current state of disrepair.

I didn’t aim to deadlift my body weight or run a 5K in a month. Instead, I started with what felt achievable: 15 minutes on a slow treadmill and a few minutes on a single set of weights. Small wins built my confidence and, over time, my stamina.

The trick?

I didn’t overwhelm myself with a massive overhaul. Instead of trying to change everything at once, I picked one action that felt manageable. Once I felt comfortable with my small, consistent actions, I realized I could build on them by tying new habits into my routine.

Stack Habits for Lasting Success

You might think habit-building sounds like another buzzword, but trust me—it works. The gym regulars all found ways to tie new habits into their routines. It was as simple as putting my gym clothes and shoes in the bathroom next to the vanity the night before. That small act made it easy for me to head to the gym first thing in the morning. One of the guys always tossed his gym bag in the car the night before, so when he got off work, he headed straight for the gym.

The secret is linking a new habit to an existing habit.

My nightly ritual of washing my face and brushing my teeth was extended to include placing gym clothes next to the vanity. By linking a new habit to a standard habit, we reduce the obstacles that might hinder our choice to improve ourselves.

Celebrate the Small Wins

Here’s where the magic happens—dopamine. When you hit a small goal, like running for two minutes longer or lifting two pounds heavier, that little rush of accomplishment keeps you returning to the gym.

Dopamine is a neurotransmitter in the brain often referred to as the “feel-good” chemical. It plays a critical role in our motivation, reward system, and ability to experience pleasure. When we achieve a goal, no matter how big or small, our brain releases dopamine, creating a sense of satisfaction and accomplishment.

This chemical reward encourages us to repeat behaviors that lead to success or joy, making it a key driver for habit formation and goal-setting. By celebrating small wins, we can leverage dopamine to build momentum, sustain motivation, and focus on long-term objectives.

While dopamine is incredibly motivating, it’s essential to manage it wisely. Negative self-talk can interfere with your brain’s release of this reward chemical. Instead, focus on celebrating each win to keep your motivation strong.

All you need is a 1% improvement over yesterday’s exercise to celebrate and release dopamine. Just do one more push-up, increase your dumbells by 2 lbs., or walk around the track one additional lap. Then celebrate the win.

We forget that if a person improves their efforts by 1% each day for an entire year, their improvement by the end of the year would be 36X your starting point. This exponential growth demonstrates the power of consistent, incremental progress over time. So feel free to start as simply as you can.

Learn from Those Who Show Up

One of the best-kept secrets of sticking to fitness is learning from those already doing it. The regulars at the gym aren’t just there to show off; they’re a goldmine of knowledge. I didn’t hesitate to ask for tips or advice when I started. Most people are happy to share what’s worked for them because they remember being a newbie, too.

By leaning on the experience of others, I avoided common pitfalls and even picked up new techniques that kept things fresh. If you’re new to something—the gym, saving money, or building relationships—don’t underestimate the power of learning from those who’ve been where you are.

Besides, most regulars are kinder than those you might see at work. They are worth getting to know.

The Simple Step of Shoes

For months, a friend—let’s call him Mike—talked about returning to the gym. He’d tell me every Monday, “This is the week I’ll hit the gym.” But Monday would roll into Friday, and he’d have an excuse. Too tired. Too busy. Too something.

Mike, like so many of us, wanted to start but felt overwhelmed by the idea of doing it all at once. That’s why I challenged him to focus on just one small step. “Don’t think about the whole gym thing. Just set your gym shoes and clothes out the night before. That’s it.”

Mike laughed at me because he was capable of so much more. I told him to appease me and do it. The following morning, he saw his gym shoes and clothes sitting out and thought, Well, I might as well put them on. Once dressed, he figured he could at least drive to the gym. Walking through the doors, he still didn’t have a plan. So, he picked one machine—the rowing machine—set the timer for 4 minutes and started.

That seemingly insignificant step turned into something bigger. He repeated the process. His clothes were out, so he dressed and headed to the rowing machine. He added a minute to the timer and saw another day of success. A month later, he added weights to his routine. And by the end of three months, Mike was thriving and had increased his stamina.

Mike swears it all started with those shoes. Setting his shoes and clothing out the night before created a chain reaction of small, achievable actions. Over time, those actions became habits that transformed his life.

What’s Your Shoe Moment?

What is that super simple step that is so easy you feel foolish if you don’t do something more?

That simple step is not foolish at all. Maybe it’s setting out clothes, packing a healthy snack, or checking out those unexplored options you’ve never considered but work for others. It might be the very thing that will bring you enough success to motivate you and your following steps.

So, as my buddies and I wait to see how long the gym crowds stick around next year, I hope you’ll be the one who stays. Start with your ‘shoe moment’ tonight, and let that simple habit guide you to your desired transformation.

Copyright © 2024 by CJ Powers