Consistency over extended periods leads to positive, lasting changes. Small adjustments today are crucial for breaking bad habits that may have crept into your life over time. The purpose of today’s blog is to provide you with tips and advice on how to stay consistent while working towards the goals you’ve set for yourself. For simplicity, we’ll focus on weight loss and general fitness as examples.
Many of my previous clients came to me highly motivated to make a change, often in January or during similar moments of reflection—perhaps after stepping on the scales and not liking what they saw. This realisation typically led them down one of two paths: either feeling sorry for themselves until they decided it was time to change, or allowing the situation to worsen further. Alternatively, some were highly motivated to take corrective action immediately. Which of these resonates with you?
The highly motivated client would often plan to hit the gym five times a week, despite previously only going once. This is the first issue. On top of this, they’d aim to completely overhaul their diet—swapping fast food, microwave meals, and snacks for home-cooked meals, salads, and so on. This is the second issue. Does this sound familiar?
Making drastic changes on impulse isn’t sustainable. The first step is to focus on one area at a time, starting with your diet. Concentrate on what’s within your control and gradually implement achievable, consistent habits. Your “diet” isn’t just a short-term plan; it’s your current eating pattern. Stop chasing fad diets—those quick-fix approaches to achieving weight loss—and instead, aim for sustainable changes. For instance, swap out one unhealthy snack, such as crisps, for something healthier like fruit or nuts. Stick to this new habit for 30 days.
It can take anywhere from 18 to 254 days to form a habit but only a second to break one. Consistency is key—so stick to your plan for 30 days, then repeat it for another 30 days until it becomes second nature.
Now, let’s talk about exercise. Instead of jumping from one session a week to five, increase your gym visits from once to twice a week. Consider finding a trainer or a workout buddy to help you stay consistent. Again, stick to this plan for at least 30 days, then evaluate your progress.
Once you’ve hit the 30-day mark for both diet and exercise, set a new, small goal. For example, reduce the number of takeaways from two per week to one, or add an extra workout session, such as a run or an exercise class, on top of your current routine. Remember: think in terms of months and years, not days and weeks.
Long-term thinking makes the brain more comfortable with change. Short-term thinking, on the other hand, creates stress and increases the fear of failure, leading to inconsistency. Small, manageable steps add up to the big goals you envision—such as seeing better results on the scales or feeling stronger and healthier.
Think of it this way: if I gave you three tasks to complete during an eight-hour workday, you’d prioritise and confidently get them done. But if I handed you 12 tasks with the same deadline, you’d likely feel overwhelmed. Now, if I extended the deadline to two weeks, you’d breathe a sigh of relief and feel capable of completing the work. It’s the same with changing your lifestyle. Small, actionable steps incorporated into your routine—spread over months or years—build confidence and lead to long-term success. Don’t overwhelm yourself at the start.
Now it’s time to take action. What small diet goal will you set for yourself today? What exercise goal will you commit to? Write them down and stick them on your fridge. Accountability is your best friend, and daily reminders will keep you on track!
Comment below with your goals and share what you hope to achieve. A year from now, you’ll be amazed at how far you’ve come when you apply yourself consistently and correctly.
YOU’VE GOT THIS—I BELIEVE IN YOU!
Rob Crerie
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