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  52 New Year’s Resolutions Ideas to Transform Your Life in 2025

  • December 27, 2024
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  • by Brooke

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  Right, 2025 is knocking, and it’s time to answer with something a bit more exciting than “I’ll eat less chocolate” (because we both know that’s not happening past January). Let’s shake things up with some cracking New Year’s resolutions ideas that’ll make this year the one.

  Whether you’re scribbling goals in a bullet journal, planning with your family or partner, or just trying to keep life together as a student, these fun and realistic New Year’s goals will have you buzzing with positivity.

  And before you start muttering about how resolutions never stick, let me remind you: this isn’t about perfection, it’s about progress.

  One step forward is still forward.

  So grab a cuppa, and let’s dive into 52 ways to make your 2025 goals list something you’ll actually want to stick to.

  

  1. Drink more water.

  Start with an extra glass a day. Hydration? It’s basically a superpower.

  2. Start a bullet journal.

  Because if it’s pretty, you might actually stick to it. Bonus: it’s a perfect excuse to buy more stationery.

  

  Buy on Amazon

  3. Create a vision board for your goals.

  Manifest your dream life with cut-outs, glue sticks, and a bit of glitter. Who says goal setting can’t be fun?

  Check out 9 Goals That Belong on Every 2025 Vision Board for inspiration to make it truly impactful and don’t miss these 30 Inspiring Quotes to keep you motivated all through 2025!

  4. Take a tech-free day once a week.

  Step away from the doom-scrolling, Rebecca Lynn. Your brain deserves a breather.

  5. Go on monthly date nights.

  Whether it’s with your partner, your best mate, or just you and a pizza, make it a ritual.

  

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  6. Plan a 2025 reset.

  Take January to declutter your space, mind, and to-do list. Fresh start vibes, anyone?

  Don’t miss my 2025 Life Reset Plan—it’s packed with tips to help you kick off the year right!

  7. Start a 12-week year plan.

  Divide your year into quarters and smash your goals in chunks. Game-changer!

  8. Try a new hobby.

  Pottery? Knitting? Ballroom dancing? Keep it fresh and fun.

  9. Practise gratitude daily.

  Write down three things you’re thankful for every day. It’s a small habit that makes a big difference.

  

  10. Learn how to budget better.

  Because money can buy happiness—if you’re spending it wisely.

  11. Commit to 10,000 steps a day.

  Pop in some headphones and turn your daily walk into a vibe.

  Want to take your health goals even further? Check out my 15 Top Tips for Your 2025 Body Transformation for extra inspiration!

  12. Try meal prepping.

  Save time, money, and the stress of figuring out dinner every night.

  

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  13. Join a fitness class.

  From spin to Zumba, sweating it out with others makes it less of a chore.

  

  14. Start a yoga practice.

  Stretching + mindfulness = a win for your body and mind.

  15. Do a Veganuary challenge.

  Even if you’re not going full veggie, trying new recipes is fun.

  16. Read 12 books this year.

  One a month—mix it up with fiction, self-help, or fantasy escapes.

  

  17. Start journaling.

  Unload your thoughts and keep track of your wins. Bonus points if it’s in that bullet journal.

  18. Meditate for 5 minutes daily.

  It’s easier than you think and can transform your mood.

  19. Set boundaries.

  Learn to say no without feeling guilty. Your time and energy are precious.

  Feeling stressed? Check out 25 Amazon Products to Help Lower Cortisol and Reduce Stress Naturally for simple ways to unwind!

  20. Take yourself on solo adventures.

  Day trips, museum visits, or just a coffee in a cosy café—romance your own life.

  

  21. Visit a new country.

  Or explore a hidden gem in your own. Adventure awaits.

  22. Try a new restaurant every month.

  Because food is life.

  23. Host a game night with friends.

  Laughter, snacks, and maybe a bit of healthy competition.

  24. Take a family camping trip.

  Unplug, make s’mores, and enjoy nature—just watch out for the British rain.

  

  25. Learn to cook a signature dish.

  Something impressive for dinner parties (or just yourself).

  26. Declutter one room a month.

  Slow and steady wins the race (and keeps you sane).

  📌 Pin this for later! ⬇

  

  27. Pay off one debt.

  Small financial wins build up.

  28. Start a skincare routine.

  Because glowing skin feels fabulous.

  29. Set a bedtime routine.

  Yes, even adults need one. Sleep = happiness.

  30. Write thank-you notes.

  Gratitude never goes out of style.

  

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  31. Start a daily stretching routine.

  Five minutes every morning to loosen up and wake up—it’s like a warm hug for your body.

  32. Start learning a musical instrument.

  It’s never too late to live your rockstar dreams.

  33. Start a daily “power hour.”

  Dedicate one focused hour to a goal—learning, decluttering, or exercising.

  34. Learn a new skill.

  Knitting? Coding? Baking sourdough? Whatever tickles your fancy, dive in!

  

  35. Write letters to your future self.

  Seal them for the end of 2025—you’ll thank yourself later.

  36. Set up a savings jar.

  Toss in loose change for holidays, treats, or that dream pair of shoes.

  37. Start a gratitude jar.

  Write one thing you’re grateful for every day, then read them all on New Year’s Eve 2025.

  Craving a slow start? Check out my Lazy Sunday Morning Routine for self-care ideas to make your weekends extra relaxing!

  

  38. Try “Meatless Mondays.”

  Small steps for the planet and your health. Plus, veggie curry is underrated.

  39. Get into gardening.

  Whether it’s a balcony herb garden or a full-on veggie patch, get your hands dirty.

  40. Start tracking your habits.

  A bullet journal or app can keep you motivated to stick to your new routines.

  

  Buy on Amazon

  41. Learn to say no.

  Not every party, project, or request deserves your time. Protect your peace.

  42. Have a “yes” month.

  Flip the script—try saying yes to things that scare you (within reason, of course!).

  43. Unfollow toxic social media accounts.

  Out with the bad vibes, in with positivity.

  44. Start dating again.

  For those who maybe want to start dating after divorce or just out of practice, 2025 could be the year you meet someone amazing—or just rediscover yourself.

  

  45. Volunteer.

  Give back to your community—it’s good for the soul.

  46. Watch the sunrise once a month.

  A simple way to reconnect with nature and set a positive tone for the day.

  47. Go for a monthly digital detox.

  One weekend a month with no screens. Trust me, it’s bliss.

  48. Declutter your phone.

  Delete old photos, unused apps, and your ex’s number while you’re at it.

  

  49. Master one fancy recipe.

  Perfect it, name it after yourself, and wow your friends at dinner parties.

  50. Start a positivity mantra.

  Pick one uplifting phrase and repeat it daily—fake it till you make it!

  51. Walk a new route every week.

  Explore your local area and fall in love with nature all over again.

  52. Commit to random acts of kindness.

  Brighten someone’s day with small, thoughtful gestures.

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  Wrapping It Up

  So there you have it—52 quick and easy resolutions ideas to make your 2025 unforgettable. Whether you’re planning NYE goals with your bullet journal or jotting down a 2025 New Year checklist, the trick is to keep it fun, realistic, and tailored to you.

  Now, grab your favourite pen (or your fanciest app), and start building that 2025 goals aesthetic.

  Your New Year’s Resolutions aren’t just going to happen—you’re going to make them happen.

  Need a motivation boost? Don’t miss my 25 Tips for Women to Stay Motivated and Live a Healthy Lifestyle in 2025!

  Let’s do this! 💪✨

  📌 Pin this for later! ⬇

  

• Goals

  Examples of Self-Discipline: How to Stay Consistent

  • September 20, 2024
  • 0 comments
  • by Brooke

  Motivation is a liar. There, I said it. One minute, you’re excited about a goal. The next? You’re struggling to even get started. I’ve been there. When I began my weight loss journey, I had all the motivation in the world… until I didn’t. What kept me going? Self-discipline. When I lost over 80lbs, it wasn’t because I always wanted to work out or eat healthy. It was because I leaned on self-discipline, especially when motivation disappeared. And to help with this, I want to discuss some examples of self-discipline.

  In this post, I’ll break down:

  • What self-discipline really is.
  • Examples of self-discipline that worked for me.
  • How to stay consistent, even when motivation fades.

  Let’s get started with ‘Examples of Self-Discipline: How to Stay Consistent’!

  

  What is Self-Discipline? (And Why It’s Better Than Motivation)

  Let’s get one thing straight—self-discipline isn’t about being perfect or forcing yourself to do things you hate.

  It’s about making small choices every day that get you closer to your goals, even when you don’t feel like it.

  When I was losing weight, I wasn’t always motivated to work out.

  In fact, there were SO MANY days when I wanted to skip it entirely. But self-discipline is what made me lace up my trainers anyway and show up.

  That’s the difference.

  Motivation might get you started, but self-discipline is what keeps you going when the excitement fades.

  So, what exactly is self-discipline?

  It’s choosing the long-term goal over the short-term comfort.

  

  It’s the ability to act even when your mind and body are telling you to do something easier.

  And let’s be honest—it’s not glamorous.

  But it’s the reason I was able to lose over 80lbs, and it’s the same thing that can help you stay consistent too.

  If you looking for serious examples or self-discipline, David Goggins is a huge inspiration when it comes to pushing past your limits. His book Can’t Hurt Me is full of powerful lessons on how to harness mental toughness and develop a relentless level of self-discipline.

  His take on willpower is a powerful example of how discipline beats motivation every time. If you’re looking for that extra push, his story is a must-read. You can also dive into more of his wisdom here: Self-Discipline Importance: Willpower Inspired by David Goggins.

  Real-Life Examples of Self-Discipline

  1. Showing Up, No Matter What

  There were so many mornings when the last thing I wanted to do was work out.

  It was too cold, too early, I was just exhausted, and my motivation was nowhere to be found.

  But instead of giving in, I leaned on self-discipline.

  I’d tell myself, “Just start. Even if it’s a 10-minute walk, just get moving.”

  And once I got started? It was always easier to keep going.

  The hardest part was showing up.

  

  Self-discipline is all about showing up, even when you’re not feeling it.

  Because the truth is, once you start, it’s never as bad as you thought it’d be.

  2. Choosing Better, Not Perfect

  Another key moment of self-discipline came with food choices.

  Trust me, I love pizza and sweets as much as the next person.

  But during my weight loss journey, I had to practice choosing better, not perfect.

  It wasn’t about never having treats, but about being mindful and disciplined with my decisions.

  Instead of having a whole pizza, I’d stop after a few slices and assess my hunger.

  I wasn’t perfect, but I was consistent.

  And that’s where self-discipline wins every time—it’s not about perfection, but progress.

  Incorporating good habits into your day will help you stay on track and prevent those moments of regret later on.

  

  3. Building a Routine You Can Stick To

  I can’t stress enough how important routine was for me, especially because I have ADHD.

  Routine is something I really need, but it’s also something I’ve always struggled with.

  My mind is CONSTANTLY jumping from one thing to the next, so creating a structure that kept me on track when learning how to stay consistent with goals.

  Self-discipline doesn’t mean making everything hard on yourself.

  It’s about finding a routine that supports your goals and makes it easier to stick to them.

  For me, that looked like working out first thing in the morning. If I didn’t do it then, I knew I’d find a million excuses later.

  By building this routine, I didn’t have to rely on motivation.

  It became automatic—something I did without overthinking.

  And self-discipline helped me stick to it, even on the days when I wasn’t feeling it.

  

  Pro Tip: Have different versions of your routine ready. Life isn’t always predictable, so having a “lazy day” routine, an “ideal day” routine, and an “extra productive” one can help you stay on track, no matter how you’re feeling. This makes it easier to adapt without falling off, which is a key part of learning how to be consistent.

  If you’re hitting a plateau in your journey and self-discipline feels tough, affirmations can really help reinforce your mindset. I’ve shared some of my favourite self-discipline affirmations that can get you through those rough patches in this post: Self-Discipline Affirmations To Help With Weight Loss Plateaus.

  Tips to Build Self-Discipline

  1. Focus on the Bigger Picture

  When motivation fades, it’s easy to forget why you started.

  That’s why it’s so important to keep your long-term goals front and centre.

  When I was losing weight, I constantly reminded myself of why I wanted to make these changes.

  Whether it was to feel healthier, have more energy, or just fit into my favourite jeans again, keeping that bigger picture in mind helped push me through the tough days.

  Building a strong mindset can be just as important as any physical training. 🧠 If you’re interested in adopting an athlete’s mindset to push through challenges and stay disciplined, my post on athlete mindset training has some great strategies to get you started.

  2. Use Tools to Stay Accountable

  I’m a big fan of accountability. It’s hard to stay disciplined when you feel like no one’s watching. During my journey, I used everything from habit trackers to apps that reminded me to drink water or log my meals.

  It wasn’t always about being perfect, but those little tools kept me on track and aware of my progress.

  

  Find something that works for you, whether it’s a habit tracker or even telling a friend about your goals. Accountability makes self-discipline easier and can help you improve life in small, consistent steps.

  Accountability makes self-discipline easier.

  3. Celebrate the Small Wins

  Self-discipline isn’t about grinding 24/7 with no reward.

  In fact, one of the most important parts of building discipline is celebrating those small wins along the way. During my weight loss journey, and with any goal I have had since I made sure to reward myself for hitting milestones.

  Whether it was buying a new pair of leggings or taking a rest day.

  Those small celebrations give you something to look forward to and reinforce your self-discipline.

  It’s like telling yourself, “Hey, I’m doing great. Keep going!”

  Small habits really do lead to big results, and it’s the success of those habits and daily routines that make all the difference in your journey. If you want to dive deeper into how small habits can transform your progress, take a look at this post: The Importance of Consistency: Small Habits Lead to Big Results!

  Or, for more strategies on how to master these small habits, Atomic Habits by James Clear is the perfect guide.

  How to Stay Consistent When Motivation Fades

  

  At the end of the day, staying consistent is what really matters. Motivation comes and goes, but self-discipline is something you can rely on. Here’s how to keep going, even when you don’t feel like it:

  • Revisit your goals. When you feel stuck, go back to your “why.” Why did you start? What’s the bigger picture?
  • Lean on your routine. Having a routine in place means you don’t have to think about it. It becomes automatic.
  • Stay flexible. Life happens. It’s okay to adjust your goals and routine as long as you don’t quit.

  Staying consistent is the real secret to success, and if you’re looking for even more ways to keep going when motivation is nowhere to be found, check out this post: Consistency Over Motivation: 5 Ways to Stay on Track.

  Conclusion

  Motivation is a rollercoaster, but self-discipline is your steady ride.

  It’s not always easy, but it’s what will get you to your goals, whether it’s losing weight, getting stronger, or just showing up for yourself.

  Consistency is the hardest part of any weight loss journey, especially when things aren’t going as planned. If you’re struggling with this, I’ve shared more tips on how to overcome those dips in progress here: Overcoming a Lack of Consistency in Your Weight Loss Journey.

  So, here’s the question: What’s one small habit you can commit to today? Let me know in the comments! Or share some of your own examples of self-discipline!

  Because trust me, it’s those small, consistent actions that will make all the difference.

  

  Further Resources

  Studies

  Motivation, Self-Determination, and Long-Term Weight Control – This study discusses how self-determination, rather than just initial motivation, plays a crucial role in long-term weight management. It highlights that feeling autonomous about weight-loss goals and behaviours leads to lasting change (Teixeira et al., 2012).

  Personal Motivation, Self-Regulation Barriers, and Strategies for Weight Loss – This research identifies the importance of self-regulation and mental strategies in overcoming barriers to weight loss. It highlights how habitual overconsumption and external factors can be mitigated by mindful self-discipline and mental tenacity (Chew et al., 2022).

  Self-Control in the Weight Loss Process – This study focuses on how self-control mechanisms such as mental simulations and implementation intentions are more effective in reaching weight-loss goals than relying solely on motivation (Marszał-Wiśniewska & Jarczewska-Gerc, 2018).

  Motivational Predictors of Weight Loss and Weight-Loss Maintenance – This study reinforces the role of autonomous motivation in weight-loss success and maintenance, showing that self-determined goals lead to better adherence and lasting outcomes (Williams et al., 1996).

  Self-Efficacy for Temptations is a Better Predictor of Weight Loss than Motivation – This research emphasises that managing temptations and having self-efficacy in resisting them is a stronger predictor of weight loss success than initial motivation (Armitage et al., 2014).

• Goals

  Slow Progress is Still Progress: 5 Simple Ways to Embrace the Journey

  • August 10, 2024
  • 0 comments
  • by Brooke

  We’ve all been there—caught in that frustrating space where progress feels slower than a snail in a marathon (or me in a marathon). Whether it’s losing weight, mastering a new skill, or working on that side hustle, the road can sometimes feel like it’s going on forever. And not in the fun, road-trip-with-friends kind of way. More like the never-ending, are-we-there-yet kind. But something I had to learn on my weight loss journey? Slow progress is still progress. Moving at a turtle’s pace? That turtle’s still going somewhere. And so are you!

  Here’s the thing: when we focus too much on the end goal, we miss out on the small wins and valuable lessons along the way. So, how do we start celebrating the journey instead of stressing over the destination? Let’s get into 5 simple (but totally effective) ways to embrace slow progress.

  

  1. Set Mini-Goals—The Tinier, The Better

  We all love a big goal, right? But here’s the thing—big goals can sometimes feel overwhelming. So instead of stressing about losing 50 pounds, focus on the first 5. Or even 2. The smaller, the better! For help crunching your goals, check out my post ‘Setting Goals and Crushing Them: Proven Strategies!‘

  Research shows that setting smaller, realistic goals significantly improves the likelihood of achieving long-term success in weight loss and other health-related behaviours. (Wing et al., 2004)

  Mini goals give you that sweet, sweet satisfaction of checking something off your list. And who doesn’t love that? It’s like getting a gold star in school, but way better because this time, it’s your dream we’re talking about. Plus, every tiny victory gets you closer to that big win.

  You may also be interested in:

  How to Create SMART Nutrition Goals and Stick to Them

  When Goals Backfire: Consequences of Unrealistic Expectations

  Smart Weight Loss Goals: How To Make A Plan To Lose Weight

  2. Celebrate Every Single Win (No Matter How Small)

  Let’s get one thing straight: every bit of progress deserves a celebration. Did you manage to squeeze in a workout even though your bed was calling your name? High five! Did you make a healthier choice at lunch? Go you! If you’re on a weight loss journey, check out my post ‘Non-Scale Victories: The Hidden Wins That Matter Most‘, for tips on celebrating non-scale victories!

  It’s all too easy to brush off these little wins, but they matter. They really do. By acknowledging them, you’re reinforcing positive behaviour and, let’s be honest, who doesn’t love an excuse to celebrate? So next time you make even a tiny achievement, celebrate it like you’re Nicole Kidman, dancing down the street after finalising her divorce from Tom Cruise.

  Uetake & Yang (2018) demonstrated that achieving short-term goals has a positive impact on maintaining long-term health behaviours, emphasising the psychological benefits of these “small victories” (Uetake & Yang, 2018).

  3. Shift Your Focus from Results to Effort

  The effort you put in is just as important as the results. We get so wrapped up in the outcome that we forget to appreciate the process. In fact, why not set process goals, rather than outcome goals? You can find out more about different goal types in this post: Types of Goals: Outcome, Performance, and Process Goals

  Instead of obsessing over the scale or your follower count, focus on how much you’re putting in. Are you showing up consistently? Are you putting in the work, even on the days when you’d rather just binge Netflix? That’s what really counts. So, start each day by setting an intention for your effort, not just your results. Remind yourself that showing up and trying is a win in itself.

  The effort put into a process, rather than just focusing on the results, is critical. A study on self-determination theory in weight control suggests that focusing on internal motivation, which includes effort and the process, is essential for long-term behaviour change and success (Teixeira et al., 2012).

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  LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

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  4. Visualise Your Progress (Literally)

  Seeing is believing, my friend. When progress feels slow, it’s easy to forget how far you’ve come. That’s why visualising your journey can be a big help!

  Whether it’s taking progress pics, tracking your runs on Strava, or even keeping a vision board of your goals, having something tangible to look at can be so, so motivating.

  Create a visual progress tracker. This could be anything from a wall chart to a simple spreadsheet. Keep it where you can see it daily, and watch how those small steps add up!

  Visual aids like progress charts or tracking tools can significantly boost motivation and help maintain focus on long-term goals. A study on web-based weight loss interventions found that participants who frequently articulated and visualised their goals achieved better weight loss outcomes (Jake-Schoffman et al., 2022).

  5. Practice Patience (Easier Said Than Done, I Know)

  Ah, patience. The virtue we all know we need but somehow never seem to have enough of. And if you’re like me and have ADHD, patience can feel like an even rarer treasure. My mind is always racing a million miles an hour, jumping from one thing to the next, and waiting around for progress. Well, let’s just say it doesn’t come naturally.

  But here’s the truth—real, lasting progress takes time. And that’s okay.

  Long-term success in weight loss and lifestyle changes requires patience and consistent effort. Studies consistently show that maintaining small, sustainable changes over time leads to significant long-term results. (Wadden et al., 2011)

  I’ve learned (sometimes the hard way) that it’s okay to move at my own pace. I’ve had to remind myself that this journey is mine and mine alone. There’s no rush, no deadline. You’re building something that lasts, and that takes time. So, breathe. Be kind to yourself. Rome wasn’t built in a day, and neither is your dream!

  SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

  Conclusion

  Next time you’re feeling stuck or frustrated because it feels like you’re inching along like a tired tortoise, remember this: you’re still moving forward. And that’s what matters.

  Embrace the journey, celebrate the small wins, and keep showing up for yourself. Because slow progress is still progress, and every step is bringing you closer to where you want to be!

  Now, go out there and keep crushing it—one tiny, fabulous step at a time!

• Goals

  Setting Goals and Crushing Them: Proven Strategies!

  • July 30, 2024
  • 0 comments
  • by Brooke

  Do you ever feel like you’re forever setting goals but can’t seem to hit them? You’re not alone! It happens to the best of us. You start with a burst of enthusiasm, only to lose steam a few weeks in. Frustrating, right? But, we can turn this around and start setting goals and crushing them!

  Setting goals is more than just jotting down a wish list. It’s about creating a clear roadmap that guides you toward your dreams. Ready to get started? Let’s get into ‘Setting Goals and Crushing Them: Proven Strategies!’

  

  Identity: Be the Person You Aspire to Be

  Be Mindset: Embrace the Identity of Who You Want to Become

  This is all about embracing the identity of who you want to become. It’s a big shift in thinking that sets the foundation for everything else.

  Most people operate with a “have, do, be” mindset, believing they need to have something first (like money, time, or resources) before they can do the necessary actions to become the person they want to be. For example, they might think, “If I have enough money, I can buy a gym membership, and then I will become fit.” This mindset can be limiting because it creates dependency on external factors and delays personal growth.

  Instead, let’s flip that script and adopt the “be, do, have” mindset. Start by embodying the identity of the person you want to become. If you want to be a runner, start identifying as one. Even if you’re just starting out, tell yourself, “I am a runner.” This small change in how you view yourself can make a huge difference in your motivation and actions. To learn more about the ‘Be, Do, Have Mindset, check out my post ‘Achieve Breakthrough Results with the “Be, Do, Have” Mindset‘.

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  LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

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  Visualise Your Future Self

  Picture the person you want to be. Close your eyes and imagine yourself living that identity. What does your day look like? How do you feel? Visualisation can be so motivating and helps cement that identity in your mind.

  Daily Affirmations: Use affirmations to reinforce this identity. Every morning, tell yourself, “I am a runner” or “I am someone who makes healthy choices.” (Oettingen et al., 2000).

  Visualisations: Spend a few minutes each day visualising yourself achieving your goals. See yourself crossing that finish line or making a healthy meal choice. (Locke et al., 1981).

  Set Identity-Based Goals

  Finally, it’s important to set goals that align with your new identity. These are called identity-based goals, and they focus on who you want to be rather than just what you want to achieve.

  For example, instead of setting a goal like “I want to lose weight,” think “I am someone who makes healthy choices.” This shifts your focus to the actions and habits that a healthy person would have, rather than just the outcome of losing weight.

  Here’s another example: Instead of “I want to run a marathon,” think “I am a dedicated runner.” This helps you stay motivated and committed to the daily habits that will ultimately lead you to that marathon. (Locke et al., 1981)

  Steps to Setting Goals and Crushing Them

  Do Mindset: Focus on the Actions That Align with Your Identity

  Now that we’ve embraced our new identity, it’s time to take action. This is where the “do” mindset comes into play, but also, an active mindset. Focus on the actions that align with your identity. If you’ve decided you’re a runner, then it’s time to start running regularly. It’s not just about saying you’re a runner – it’s about doing what runners do.

  For example, if you identify as a runner, start running regularly. It doesn’t matter if you start slow or can only manage a short distance – what matters is that you start taking those steps that a runner would take. Check out my post ‘Active Mindset, Active Life: The Key to Fitness Motivation‘ for more on how to develop an active mindset!

  Set Clear, Specific Goals

  To turn your actions into achievements, you need clear, specific goals. This is where SMART goals come in handy. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Setting goals with these criteria ensures they’re concrete and attainable.

  • Specific: Clearly define what you want to achieve.
  • Measurable: Determine how you will measure your progress.
  • Achievable: Set goals that are challenging but realistic. (Check out my post ‘When Goals Backfire: Consequences of Unrealistic Expectations‘)
  • Relevant: Ensure your goals align with your overall identity and values.
  • Time-bound: Set a deadline to keep yourself on track.

  For example, instead of saying, “I want to run more,” a SMART goal would be, “I will run 3 times a week for 30 minutes each time.” This alligns with your identity-based goal but gives you a clear, actionable plan to follow.

  

  Build Consistent Habits

  Consistency is key to turning actions into habits. One of the most effective ways I’ve found to form new habits is by breaking down my main goal through goal decomposition. This involves breaking the goal down into sub-goals and then further into tasks, which can then become habits.

  Goal Decomposition

  Start by identifying your main goal, then it down into smaller, manageable sub-goals. Each sub-goal should then be broken down into specific tasks. These tasks are the building blocks that, when performed consistently, become habits.

  For example, if your main goal is to run a marathon, your sub-goals might include:

  • Building up your endurance
  • Improving your speed
  • Increasing your distance

  Each of these sub-goals can then be broken down into tasks:

  • Building up your endurance: Start with a 10-minute run three times a week.
  • Improving your speed: Incorporate interval training once a week.
  • Increasing your distance: Gradually add 5 minutes to your long run each week.

  SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

  Start Small and Gradually Increase

  Starting with small, manageable tasks makes everything much less overwhelming and more sustainable in the long run. For instance, if running for 30 minutes sounds horrible, start with a 10-minute run. Once that feels comfortable, add more time each week. These small, consistent steps lead to bigger progress over time.

  By breaking down your goals in this way, you create a clear and achievable path to success. Each small task builds on the previous one, reinforcing your new habits and steadily bringing you closer to your main goal.

  Example

  Let’s put this into a practical context. If you want to become a runner and eventually complete a marathon, it might look a bit like this:

  1. Main Goal: Complete a marathon.
  2. Sub-Goal 1: Build up your endurance.
     • Task: Run for 10 minutes, three times a week.
     • Habit: Consistently running three times a week becomes a habit.
       • Smaller Daily Habit: Lay out your running gear the night before.
  3. Sub-Goal 2: Improve your speed.
     • Task: Incorporate interval training once a week.
     • Habit: Weekly interval training becomes a habit.
       • Smaller Daily Habit: Spend 5 minutes daily practicing deep breathing.
  4. Sub-Goal 3: Increase your distance.
     • Task: Add 5 minutes to your long run each week.
     • Habit: Gradually increasing your long run distance becomes a habit.
       • Smaller Daily Habit: Drink water regularly throughout the day.

  By focusing on these smaller tasks and making them habitual, you steadily progress toward your larger goal of running a marathon. Each task builds your confidence and capability, making the ultimate goal feel more attainable.

  Develop a Growth Mindset and Expand Your Horizons

  Growth Mindset: Embrace Challenges and Learn from Setbacks

  A huge part of setting goals and crushing them is developing a growth mindset. This means viewing challenges and setbacks not as failures, but as opportunities to learn and improve. Embrace the bumps in the road as essential parts of your journey. This is opposed to a fixed mindset, which you can learn more about in my post ‘Examples of a Fixed Mindset: Break Free from Fear of Failure!’

  Continuous Learning: Always Look for Ways to Improve and Grow

  A growth mindset thrives on continuous learning. Always be on the lookout for ways to expand your knowledge and skills. This keeps you engaged and helps you stay on the cutting edge of your personal development.

  Read Books: Dive into literature related to your goals. Whether it’s about running techniques, nutrition, or mental toughness, there’s always something new to learn.

  Watch Videos: YouTube is a gold mine for instructional videos and motivational talks.

  Take Courses: Enroll in courses or workshops that can deepen your understanding and provide new insights.

  Celebrate Small Wins: Acknowledge and Reward Yourself for Progress

  Celebrating small wins is essential for maintaining motivation and momentum on your journey. I often compare motivation to a battery – while big goals can drain your energy quickly, celebrating small wins acts like little charging stations that keep you going strong. If you don’t find ways to recharge, you might find yourself running on empty. Each celebration provides a boost, re-energising you and helping you stay on track. (Madden, 1997).

  Celebrating small wins has significant psychological benefits. It boosts your confidence, reinforces positive behavior, and helps maintain a positive mindset. Recognising and rewarding yourself for the progress you make along the way reinforces your efforts, keeps your spirits high, and makes the entire journey more enjoyable.

  Reflect and Adjust: Regularly Assess Your Progress and Make Necessary Adjustments

  Regular reflection is key to staying on track and continuing your growth. Take time to assess your progress, celebrate your successes, and identify areas where you can improve. This helps you stay aligned with your goals and make any necessary adjustments.

  

  Stay Committed and Keep Moving Forward

  Have Mindset: Enjoy the Results of Your Hard Work and Stay Motivated

  The final step to setting goals and crushing them is once you’ve started seeing the results of your hard work, adopting the “have” mindset. This means appreciating and enjoying the benefits you’ve gained from your efforts. Savour the health improvements, increased confidence, and sense of achievement that come with regular running or any goal you’ve pursued.

  Consistency is Key: Stick to Your Habits Even After Achieving Your Goals

  When you reach a goal, it’s easy to feel like the hard work is over. However, the truth is that maintaining your progress is just as important as achieving it in the first place. Consistency helps solidify the habits you’ve built, ensuring they become ingrained in your daily routine. This is how long-term success is achieved and maintained.

  I can personally attest to the power of consistency. After losing 80 pounds, I knew that maintaining my weight loss would require the same level of dedication and consistency that helped me achieve it. Over the years, I have kept up with the habits that led to my success, like mindful eating and staying active. These habits have become an integral part of my lifestyle, allowing me to maintain my weight loss and continue living a healthy, fulfilling life.

  For more tips on staying consistent, check out my post ‘The Importance of Consistency: Small Habits Lead to Big Results!‘

  Stay Connected: Surround Yourself with a Supportive Community

  Having a supportive community can make a big difference in maintaining your results. Surround yourself with people who share similar goals and can offer encouragement and motivation.

  Long-Term Vision: Keep Setting New Goals to Continue Growing and Improving

  Maintaining results also means continuously setting new goals to push yourself further. Having a long-term vision helps you stay motivated and ensures that you keep growing and improving.

  Setting goals is only part of the equation—how you approach them is where the magic happens. 💪 If you’re ready to tap into a focused, resilient mindset, check out my athlete mindset training guide for tips on building that unstoppable drive.

  Wrapping Up ‘Setting Goals and Crushing Them: Proven Strategies!’

  Setting goals and crushing them isn’t just about discipline – it’s about finding joy in the journey. Every step you take towards your goal is a victory in itself, and it’s important to celebrate those moments. The path to success is filled with learning, growth, and transformation.

  Sharing your goals and progress with friends or a community can provide the support and encouragement you need to stay motivated. Whether it’s through a fitness group, an online community, or just a buddy who’s on a similar journey, having people to cheer you on makes a huge difference.

  So, are you ready to crush those goals? Let’s do this! With the right mindset, clear actions, continuous growth, and consistent effort, there’s nothing you can’t achieve. Embrace the journey, enjoy the process, and celebrate every success along the way. You’ve got this!

  Have you enjoyed reading ‘Setting Goals and Crushing Them: Proven Strategies!’? Let me know your thoughts in the comments below! Or subscribe for more!

• Goals

  When Goals Backfire: Consequences of Unrealistic Expectations

  • July 12, 2024
  • 0 comments
  • by Brooke

  

  Right, let’s talk about unrealistic expectations. You know, those moments when you get a surge of motivation and suddenly decide you’re going to overhaul your entire life overnight? You’re meal-prepping like a pro, training like an Olympian, and vowing to never touch sugar again. Fast forward a couple of weeks—you’re exhausted, overwhelmed, and somehow face-first in a takeaway you swore you’d never eat again. Sound familiar?

  We’ve all been there. The thrill of setting a massive goal is intoxicating. It makes you feel like you’ve got your life together before you’ve even done anything. But when those goals are too ambitious—when they don’t fit into your actual life—things can spiral quickly.

  So, let’s get real about why unrealistic goals can do more harm than good, how to spot them before they derail you, and how to set goals that actually work.

  Table of Contents

  • The Temptation of Big, Bold Goals
  • The Downside of Unrealistic Goals
  • How to Spot Unrealistic Expectations Before They Wreck Your Motivation
  • How to Set Goals That Actually Work
  • Final Thoughts: Beat Unrealistic Expectations

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  The Temptation of Big, Bold Goals

  So, why do we fall into this trap of setting the most outrageous goals known to mankind?

  The Desire for Fast Results

  You see someone on social media who dropped three dress sizes in a month, and suddenly, you’re convinced you should be able to do the same. The problem? You’re seeing their highlight reel, not the reality behind it.

  Social Media and Comparison Culture

  Scrolling through Instagram, it feels like everyone is smashing their goals effortlessly. The before-and-after pictures, the success stories—it’s easy to feel like you’re falling behind. But here’s the thing: people don’t post the struggle, the setbacks, or the days they wanted to quit.

  Societal Pressure and Unrealistic Standards

  From diet culture to fitness trends, we’re constantly bombarded with ridiculous expectations. “Lose 10 pounds in 10 days,” “Get abs in a week,” “Completely change your life in 30 days.” It’s no wonder we think we should be achieving superhuman results overnight.

  The Thrill of Something New

  I’ll be honest—as someone with ADHD, I live for novelty. Nothing excites me more than a fresh start, a brand-new challenge, and that dopamine hit of setting a huge goal. But the problem? That initial excitement fades, and I’m left with something totally unrealistic that I can’t sustain.

  The truth is, ambition is great, but when it’s not backed by reality, it sets us up for failure.

  

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  The Downside of Unrealistic Goals

  Big, unrealistic goals don’t just make things harder—they can actively work against you. Here’s how:

  1. Emotional Burnout and Frustration

  Setting unrealistic goals means you’re more likely to fall short. And every time that happens, it chips away at your confidence. Instead of seeing progress, you see failure—and that is a one-way ticket to feeling demotivated.

  2. Physical Burnout and Injury

  Decided to go from zero to working out seven days a week? Your body is not going to thank you for that. Overtraining leads to exhaustion, injuries, and—you guessed it—giving up entirely because your body physically can’t keep up.

  3. The All-or-Nothing Trap

  Ever had that moment where you slip up, eat something “off-plan,” and think, “Well, I’ve ruined it now, may as well go all out”? That’s all-or-nothing thinking, and it’s one of the biggest reasons people struggle to stay consistent.

  4. Loss of Enjoyment

  When everything is about results, you forget to enjoy the process. Exercise becomes punishment, food becomes something to control, and before you know it, you’re miserable.

  

  5. Hit to Self-Esteem

  Consistently failing at unrealistic goals can start to make you doubt yourself altogether. You begin to think you’re the problem, when in reality, the problem was the goal itself.

  If any of this sounds familiar, don’t panic—we’re going to fix it.

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  How to Spot Unrealistic Expectations Before They Wreck Your Motivation

  Not sure if your goal is ambitious or just plain unrealistic? Ask yourself these questions:

  • Does this goal fit into my current lifestyle, or am I trying to change everything overnight?
  • Have I got a realistic plan, or am I just hoping for the best?
  • Is this goal based on my own needs, or am I trying to copy what someone else is doing?
  • Do I feel excited and challenged, or completely overwhelmed?
  • Am I listening to my body and mind, or am I ignoring the warning signs?

  If your goal feels impossible, miserable, or like something you “have to do” rather than something you genuinely want—it’s time to rethink it.

  ---

  📌 Pin this for later! ⬇

  

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  How to Set Goals That Actually Work

  Instead of setting yourself up for failure, here’s how to set goals that push you without breaking you.

  1. Use the IMPACT Goal Framework

  IMPACT goals are like SMART goals but with a purpose-driven twist. Here’s what makes them the best at combatting unrealistic expectations:

  Intentional: Your goals are rooted in your bigger vision. Instead of saying “get fit,” try “build a consistent running routine to improve my overall health.”

  Measurable: Track your progress with milestones like “run 5k three times a week” and celebrate each win!

  

  Purposeful: Your goals should align with your values. So think about why they matter and what they’ll bring to your life.

  Achievable: Stretch yourself but keep it realistic. Growth happens when you challenge yourself without burning out.

  Challenging: Push beyond your comfort zone. A goal worth chasing should excite and scare you a little.

  Timely: Set a clear deadline to stay focused and create momentum.

  2. Start Small and Build Up

  Instead of “I’m going to exercise every single day,” start with “I’m going to work out three times a week.” Small, manageable goals build momentum without leading to burnout.

  

  3. Focus on Consistency Over Perfection

  It’s better to be 80 percent consistent for months than 100 percent perfect for a week before quitting. The people who succeed are not perfect—they are just consistent.

  4. Be Flexible and Adjust as Needed

  Life happens. Sometimes goals need tweaking, and that’s okay. Adjusting your plan doesn’t mean failure—it means you’re being smart about what works for you.

  ---

  Mindset Hacks for Weight Loss Success: Must-Read Posts

  Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!

  • Lost Your Mojo? 3 Motivation Killers Sabotaging Your Weight Loss
  • Are You Stuck in All-or-Nothing Thinking? Here’s Why It’s Sabotaging Your Weight Loss
  • Why Your Weight Loss Motivation Keeps Running Out—And How to Fix It
  • How Positive Affirmations Can Transform Your Weight Loss Journey
  • Mindset Matters: Change How You Think To Lose Weight
  • 5 Types of Mentality: A New Approach To Healthy Habit Changes
  • Achieve Breakthrough Results with the Be, Do, Have Mindset
  • When Goals Backfire: Consequences of Unrealistic Expectations
  • Growth Mindset: Why It’s Essential for Self-Motivation and Personal Improvement
  • 30 Inspiring Quotes For Your 2025 Fitness Vision Board
  • The Ultimate Mindset Shift Toolkit: 15 Products to Rewire Your Brain for Success

  Final Thoughts: Beat Unrealistic Expectations

  Here’s the bottom line: unrealistic expectations don’t make you more dedicated, they just make you more likely to quit.

  If you want real, lasting change, focus on:

  • Setting goals that push you without overwhelming you
  • Enjoying the process, not just chasing the result
  • Being consistent rather than perfect

  Because at the end of the day, success isn’t about who can go the hardest for the shortest time—it’s about who can keep going even when things aren’t perfect.

  Now, tell me—what goal are you setting for yourself, and how are you making sure it’s realistic? Let’s hear it.

  ---

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• Goals, Wellbeing

  Examples of a Fixed Mindset: Break Free from Fear of Failure!

  • June 26, 2024
  • 0 comments
  • by Brooke

  Introduction

  Hey there! In this post, I want to talk about something important that can really shape our lives: mindsets. You might have heard about the terms “fixed mindset” and “growth mindset.” But what do they actually mean? Think of a fixed mindset as believing your abilities and intelligence are set in stone. It’s like saying, “I’m either good at something or I’m not, and there’s no changing that.” On the other hand, a growth mindset is all about believing you can develop your abilities through hard work and dedication. We’ll look at examples of a fixed mindset and see how they can affect us.

  Understanding whether you have a fixed or growth mindset can impact your personal growth and success. If you think your abilities are fixed, you might avoid challenges. You might give up easily or feel threatened by others’ success. This can hold you back from reaching your full potential. But if you believe you can grow, you’re more likely to embrace challenges and learn from mistakes.

  Stick with me, and we’ll look at how to recognise these examples of a fixed mindset in yourself and, more importantly, how to overcome them!

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  What is a Fixed Mindset?

  So, what exactly is a fixed mindset? In health and fitness, a fixed mindset is when you believe your abilities and fitness levels are set in stone. It’s like thinking you were born with a certain level of athleticism or strength, and that’s it.

  People with a fixed mindset often think, “I can’t change how fit or strong I am.” They see their physical abilities as unchangeable.

  Now, let’s contrast this with a growth mindset. A growth mindset is the belief that you can develop your fitness and health through effort and learning.

  Instead of thinking, “I’m not good at this,” you think, “I can get better with practice and dedication.” This mindset encourages taking on challenges and viewing setbacks as opportunities to grow stronger and healthier.

  

  Here are some examples of fixed mindset beliefs in health and fitness:

  • “I’m just not athletic.”
  • “I can’t run, so there’s no point in trying.”
  • “I’ll never be able to lift heavy weights.”
  • “Healthy eating isn’t for me. I can’t change my eating habits.”

  These beliefs can really hold you back. They make you avoid trying new workouts or sticking to healthy eating because you’re afraid of failing or looking silly.

  But, a growth mindset can change all that! It helps you see that effort and persistence can lead to improvement and success (Dweck, 2006).

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  RELATED POSTS

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  Fear Of Failure in a Fixed Mindset

  Fear of failure – It’s a huge part of having a fixed mindset. When you believe your abilities are set in stone, failing feels like proof that you’re not good enough. This kind of fear can be really paralysing. It stops you from trying new things because you’re scared of messing up.

  

  This fear can really mess with your head. It can make you doubt yourself and lower your self-esteem. You might feel anxious or stressed about trying anything new.

  This constant worry drains your motivation and makes you feel stuck. Instead of seeing challenges as a chance to grow, you see them as threats to your self-worth.

  I fully get it because I’ve been there myself! I have my own fears of failure and rejection, especially with my struggles with ADHD. ADHD can make these fears even worse.

  It often comes with a history of feeling like you can’t measure up, struggling to stay focused, and dealing with impulsive decisions that might not always work out. All of this can make the fear of failure and rejection feel even more intense.

  In everyday situations, this fear shows up in so many ways. You might avoid going to the gym because you’re afraid of looking silly or not knowing how to use the equipment (See my post ‘How To Go To The Gym When You’re Anxious‘ if you need some extra help with that!)

  

  Or you stick to easy workouts because you’re scared you won’t keep up in a harder class. You might even shy away from setting bigger fitness goals, thinking you’ll never reach them.

  This fear keeps you in your comfort zone, where it feels safe but limits your potential. Recognising this fear is the first step to overcoming it. (Dweck, 2008).

  Examples of a Fixed Mindset in Action

  Example 1: Avoiding Challenges

  Let’s start with avoiding challenges. This is a classic sign of a fixed mindset. Let’s say you’ve always wanted to try running a 5K, but you keep thinking, “I’m not a runner. I’ll never be able to do it.” So, you never start.

  I can relate because I avoided running for the longest time! I thought, “I’ve tried to run before but I get out of breath after a few seconds”.

  But during my weight loss journey, I started a Couch to 5k program and even though I couldn’t run for 30 seconds at first, I kept persevering, I repeated weeks where I had to (sometimes multiple times!) and I eventually got there!

  

  Avoiding challenges like this holds you back from amazing growth opportunities. If I had given up, I never would have discovered a love of running! Every challenge you avoid is a missed chance to grow stronger and more confident (Haimovitz, 2019).

  Example 2: Giving Up Easily

  Another example is giving up easily. Let me share a personal story. I decided to try aerial hoop classes. The first two classes were so hard. I couldn’t even get on the hoop without help.

  Everyone else seemed to effortlessly do the poses, while I struggled with the basics. It was tempting to quit and think, “I’ll never be good at this.” But I kept going. I kept showing up, and gradually, things started to click. Soon, I was able to do spins and rolls.

  If I had given up early, I would have missed out on this fun class and seeing my progress. Sticking with it, even when it’s tough, is how you improve and build resilience (Khalkhali, 2018).

  Example 3: Ignoring Constructive Criticism

  Ignoring constructive criticism is another sign of a fixed mindset. Imagine getting feedback from a personal trainer who suggests tweaking your form to avoid injury. Instead of seeing this as helpful advice, you might think, “I can’t do this properly, they must think I look so silly.”

  

  For me, this issue was compounded by my ADHD. I have a perceived rejection issue, so even the slightest bit of criticism can make me feel like people are annoyed with me. During my weight loss journey, I had to learn to accept feedback, especially about my diet and exercise form.

  At first, it was hard not to take it personally, but I realised that constructive criticism is essential for growth. Ignoring it prevents you from learning and improving, keeping you stuck in old habits (Zappe et al., 2017).

  Example 4: Feeling Threatened by Others’ Success

  Lastly, feeling threatened by others’ success is a big indicator of a fixed mindset. Have you ever felt jealous when a friend hits their fitness goals or posts about their weight loss on social media? I used to feel that way too.

  Seeing others succeed made me question my own progress and feel like I was falling behind. Jealousy doesn’t make you a bad person! It usually comes from a place of self-doubt.

  

  This mindset can really hurt your relationships. Instead of feeling inspired by others’ achievements, you feel discouraged. Learning to celebrate others’ successes can shift your perspective and motivate you to keep going (Murphy & Reeves, 2019).

  Recognising these behaviours in yourself is the first step toward change. Shifting to a growth mindset means embracing challenges, persisting through difficulties, valuing constructive feedback, and being inspired by others’ successes.

  Overcoming a Fixed Mindset

  So, how can you shift from a fixed mindset to a growth mindset? It takes time but it’s 100% doable for anyone, and it starts with a few practical tips.

  Practical Tips for Shifting to a Growth Mindset

  Change Your Self-Talk: Start by changing the way you talk to yourself. Instead of saying, “I can’t do this,” try saying, “I can learn to do this with practice.” This small shift can make a big difference.

  

  Saying affirmations like this isn’t like waving a magic wand, but you’d be surprised how far a positive mindset can go!

  Set Small Goals: Break down your big goals into smaller, manageable steps. Celebrate each small victory along the way. This helps build confidence and shows you that progress is possible. Keep track of all your achievements, so that when you’re feeling a bit low, you can look back and see how far you have come.

  Use the Power of Yet: Add the word “yet” to your vocabulary! Instead of saying, “I can’t run a mile,” say, “I can’t run a mile yet.” It reminds you that your abilities can improve with time and effort.

  (Advani & Lilani, 2021).

  Strategies for Facing Challenges and Learning from Failures

  Face Your Fears: Don’t shy away from challenges. Remember my aerial hoop classes? It was tough at first, but sticking with it led to amazing progress. Embrace new challenges as opportunities to grow.

  

  Learn from Mistakes: View failures as learning experiences. When something doesn’t go as planned, ask yourself, “What can I learn from this?” This mindset helps you grow stronger and wiser with each setback.

  Seek Feedback: Don’t be afraid of constructive criticism. Remember, feedback is a tool for growth. It’s not about personal rejection. Use it to improve and get better at whatever you’re working on.

  The Importance of Self-Compassion and Patience

  Be Kind to Yourself: Practice self-compassion. Everyone makes mistakes and faces setbacks. Treat yourself with the same kindness and understanding that you would offer a friend.

  Be Patient: Growth takes time. Sometimes progress is slow, and that’s okay. Celebrate the small steps and be patient with yourself. Every little bit of progress adds up over time.

  Keep Going: Remember, shifting from a fixed to a growth mindset is a journey. There will be ups and downs, but don’t give up. Keep pushing forward, and you’ll see the benefits in your health, fitness, and overall well-being.

  Examples of a Fixed Mindset: Conclusion

  Progress is a journey, not a destination. Every step you take, no matter how small, is a step towards a better you. Embrace the process, celebrate your victories, and learn from your setbacks. You have the power to grow and improve every day (Ortiz Alvarado et al., 2019).

  Take a moment to reflect on your own mindset. Are there areas where you might be holding yourself back due to a fixed mindset? Recognising these thoughts and behaviours is the first step towards change. Remember, it’s never too late to shift to a growth mindset.

  Stay positive, stay patient, and keep moving forward. We’re all in this together, and I believe in you! Let’s keep striving for our best selves, one day at a time.

  I’d love to hear from you! Share your experiences with fixed and growth mindsets in the comments below. Have you noticed any of these examples of a fixed mindset in yourself? What steps are you taking to adopt a growth mindset? Let’s support each other in this journey towards growth and self-improvement.

  Additional Resources

  Mindset: Changing the Way You Think to Fulfil Your Potential by Carol S. Dweck: This book is a must-read for understanding the difference between fixed and growth mindsets. It provides research-backed insights and practical tips for developing a growth mindset.

  Grit: The Power of Passion and Perseverance by Angela Duckworth: This book explores the importance of grit and how passion and perseverance can lead to success. It’s a great companion read for those looking to build resilience.

  Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear: This book has practical strategies for forming good habits, breaking bad ones, and mastering the tiny behaviours that lead to big results.

• Fitness, Goals

  Active Mindset, Active Life: The Key to Fitness Motivation

  • June 21, 2024
  • 0 comments
  • by Brooke

  Introduction

  Hey there, friends! I want to start with a story from my journey. When I began my weight loss journey, I had over 80 pounds to lose. The real game-changer wasn’t just workouts or meal plans. It was my mindset. One morning, I struggled to get out of bed for my run. I felt exhausted. The thought of running was daunting. But I reminded myself why I started. That shift in thinking got me out the door. Moments like these show the power of an active mindset.

  So, what is an active mindset, and why is it important for fitness motivation? An active mindset means taking a proactive approach to health and fitness.

  It’s about embracing challenges, staying positive, and always pushing to improve. It’s similar to a growth mindset, which is about believing in your ability to grow through effort and perseverance.

  In this post, I’ll go more into the concept of an active mindset. We’ll look at how it can change your approach to fitness, keeping you motivated even on tough days.

  An active mindset leads to an active life. If I can do it, you can too! Let’s get going!

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  What is an Active Mindset

  An active mindset is all about being proactive in your approach to health and fitness. It means setting goals, staying motivated, and continuously pushing yourself to improve.

  It’s about seeing every challenge as an opportunity to grow and get better.

  Having an active mindset is crucial for fitness. It keeps you motivated, even when things get tough. It helps you stay focused on your goals and reminds you why you started.

  When you think positively and proactively, you’re more likely to stick with your fitness routine and see real progress.

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  LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

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  Active Mindset vs. Passive Mindset

  Let’s look at the difference between an active mindset and a passive mindset:

  • Active Mindset: You take control of your fitness journey. You set goals, make plans, and take action. You see challenges as opportunities to learn and grow.
  • Passive Mindset: You let things happen to you. You might set goals, but you don’t take the necessary steps to achieve them. You see challenges as obstacles and might give up when things get tough.

  Having an active mindset means you’re in the driver’s seat of your fitness journey. You’re not just reacting to what happens; you’re making things happen.

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  POSTS YOU MAY BE INTERESTED IN:

  • Types Of Goals: Outcome, Performance, And Process Goals
  • 5 Types Of Mentality: A New Approach To Healthy Habit Changes
  • Examples Of Extrinsic And Intrinsic Motivation: What Drives You?

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  Parallels to Growth Mindset

  An active mindset aligns closely with a growth mindset. Both mindsets focus on the belief that you can improve through effort and perseverance.

  They encourage you to embrace challenges and learn from them. Just like a growth mindset helps you grow in different areas of your life, an active mindset helps you grow in your fitness journey.

  When I started my weight loss journey, adopting an active mindset was a game-changer. It completely changed how I approached challenges and setbacks.

  Instead of seeing them as reasons to quit, I saw them as opportunities to push harder and get stronger. This shift in thinking made all the difference. But it takes some time to really get there.

  The Science Behind Mindset and Motivation

  Your mindset plays a huge role in how you approach fitness. When you have a positive mindset, you’re more likely to stay motivated and stick to your goals. It’s all about how you perceive challenges.

  With the right mindset, you see obstacles as opportunities to grow rather than roadblocks. This change in thinking fuels your motivation and drives your behaviour towards achieving your fitness goals.

  An active mindset doesn’t just benefit your workouts; it’s good for your overall well-being. When you think positively and stay proactive, you reduce stress and anxiety, which improves your mental health.

  This mental boost translates to physical benefits as well. You feel more energized, focused, and ready to tackle your fitness goals. It’s a win-win for both your mind and body.

  

  Studies

  A study comparing active and passive learning showed that individuals who approached learning with an active mindset were more intrinsically motivated and engaged. They also performed better in conceptual learning tasks compared to those with a passive mindset (Benware & Deci, 1984).

  Studies have shown that mindsets about physical activity and healthy eating significantly influence engagement in these behaviours. Interventions focusing on the appeal of these activities can increase participation and adherence, suggesting that a positive mindset can enhance motivation towards fitness and health goals (Boles et al., 2021).

  Studies have found that individuals with a growth mindset about fitness believe in their ability to improve through effort, leading to higher exercise self-efficacy and more frequent exercise. This mindset helps in sustaining motivation and achieving fitness goals (Orvidas et al., 2018).

  Having a growth mindset is linked to better mental health outcomes, such as reduced stress and anxiety. This mental boost can translate into physical benefits, including increased energy and focus, further supporting fitness goals (Wolcott et al., 2020).

  

  Developing an Active Mindset

  The first step to developing an active mindset is becoming aware of your current mindset. Ask yourself: Do I view challenges as opportunities or obstacles? Do I stay positive and motivated, or do I let setbacks derail me?

  Self-awareness helps you identify areas where you can improve your thinking. When I started my journey, I realised I often focused on my failures rather than my progress. Shifting this focus made a huge difference.

  Positive Affirmations

  Using positive affirmations can help shift your mindset. Simple phrases like “I am strong,” “I can do this,” and “Every step counts” can boost your motivation. Repeat these affirmations daily, especially before workouts.

  When I felt discouraged, these affirmations reminded me of my strength and kept me going.

  Goal Setting

  Setting realistic and achievable goals is key. Break down your big goals into smaller, manageable steps. This makes them less overwhelming and more attainable.

  For example, instead of saying, “I want to lose 20 pounds,” set a goal to lose 2 pounds a month. Celebrating these small victories keeps you motivated and builds momentum.

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  POSTS YOU MAY BE INTERESTED IN:

  • Body-Neutral Affirmations: From Appearance To Function
  • Self-Discipline Affirmations To Help With Weight Loss Plateaus
  • Smart Weight Loss Goals: How To Make A Plan To Lose Weight

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  Visualisation Techniques

  Visualization is a powerful tool. Imagine yourself reaching your goals, and feeling strong and confident. Picture the steps you need to take to get there. This mental rehearsal prepares you for success and reinforces a positive mindset.

  I often visualised myself crossing the finish line of a race or hitting a new personal best in the gym. This made my goals feel more real and achievable.

  Growth Mindset Techniques

  Adapting growth mindset strategies can also help. Embrace challenges, learn from feedback, and see effort as the path to mastery.

  When I faced tough workouts or setbacks, I reminded myself that these were opportunities to grow stronger and wiser. This growth-oriented approach kept me resilient and persistent.

  

  Practical Tips to Stay Motivated

  Joyful Movement

  Find activities you love. Exercise doesn’t have to be a chore. Whether it’s dancing, hiking, cycling, or yoga, choose something that makes you happy. When you enjoy what you’re doing, it doesn’t feel like work.

  For me, discovering my love for running was a game-changer. It became my therapy, my joy, and a key part of my routine.

  Accountability

  Having someone to share your journey with can make a huge difference. Find a workout buddy or join a fitness community. Share your goals, progress, and challenges. This support system keeps you accountable and motivated.

  I joined a boot camp and found the camaraderie and shared goals incredibly motivating. We cheered each other on and celebrated every milestone together.

  

  Routine Building

  Create a fitness routine that fits your lifestyle. Consistency is key. Plan your workouts in advance and stick to them. Treat them like important appointments.

  When I started, I scheduled my workouts just like I did my work meetings. This helped me stay consistent and make exercise a non-negotiable part of my day.

  Tracking Progress

  Keep track of your progress. Use a fitness journal or an app to log your workouts, track your goals, and celebrate your achievements.

  Seeing your progress in black and white can be incredibly motivating. When I looked back at my journal and saw how far I’d come, it fuelled my motivation to keep going.

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  POSTS YOU MAY BE INTERESTED IN:

  • Enjoy Movement: How To Find Fun In Every Workout
  • Workout Burnout: How To Find Joy And Balance
  • How To Stay Positive And Motivated On Your Fitness Journey

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  Growth Mindset Approach

  Use a growth mindset approach to stay motivated. View challenges as opportunities to improve, not obstacles to avoid. Celebrate effort, not just results.

  When I hit a plateau or faced a tough workout, I reminded myself that every effort was bringing me closer to my goals. This kept me motivated and focused on the journey, not just the destination.

  

  Overcoming Common Obstacles

  Dealing with Setbacks

  Setbacks are a part of any journey. What matters is how you respond to them. When you hit a rough patch, don’t beat yourself up. Instead, reflect on what happened, learn from it, and move forward.

  During my weight loss journey, I faced so many setbacks. Instead of giving up, I had to learn to see each one as a learning opportunity. This helped me stay resilient and keep pushing towards my goals.

  Time Management

  Finding time for exercise can be hard, especially with everything else we’re expected to do. Plan your workouts in advance and make them a priority.

  Even short, intense workouts can be effective. If you’re short on time, you can squeeze a 15-20 minute HIIT workout in.

  ---

  POSTS YOU MAY BE INTERESTED IN:

  • 75 Medium Challenge: 5 Daily Habits + FREE Printable Tracker!
  • Achieve Breakthrough Results With The “Be, Do, Have” Mindset
  • 15 Good Habits For A Healthier Life

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  Mental Barriers

  Negative self-talk and limiting beliefs can hold you back. Replace thoughts like “I can’t do this” with “I am capable and strong.” Believe in yourself and your ability to grow.

  During my journey, I struggled with self-doubt. But by focusing on positive affirmations and celebrating small victories, I gradually built my confidence.

  

  Active Mindset, Active Life: Conclusion

  We’ve covered a lot in this post, so let’s recap the key points. Embrace a proactive approach to fitness with an active mindset. Stay positive, set goals, and push yourself to improve.

  Remember, your thoughts power your workouts. A positive mindset boosts motivation and keeps you focused.

  An active mindset leads to an active life. If I could lose over 80 pounds and transform my life, you can achieve your goals too.

  It’s all about believing in yourself and staying committed. Enjoy the journey, celebrate your progress, and keep pushing forward.

  Every step you take brings you closer to your goals.

  Now it’s your turn! Share your experiences and tips on maintaining fitness motivation. What strategies work for you? How do you stay motivated?

  Let’s support each other on this journey. Together, we can achieve amazing things.

• Goals

  Achieve Breakthrough Results with the “Be, Do, Have” Mindset

  • June 12, 2024
  • 0 comments
  • by Brooke

  

  Right, let’s cut to the chase. How many times have you started a diet thinking, “Once I lose the weight, then I’ll be the kind of person who eats healthy and enjoys working out”? Or, “Once I hit my goal weight, then I’ll feel confident, happy, and finally have my life together”? That, my friend, is the Have, Do, Be mindset, and it is completely backwards.

  If you want lasting weight loss, more energy, and a healthier lifestyle, you need to flip that thinking on its head. You need to start with who you are, because when you become the type of person who prioritises their health, the right actions follow naturally, and the results take care of themselves.

  This is where the Be, Do, Have mindset comes in. Instead of waiting to have the body you want before you do the things that make you feel healthy and be the person you want to be, you start by shifting your identity.

  Let’s break it down properly.

  Table of Contents

  • Understanding the Be, Do, Have Mindset
  • Be – Developing the Right Mindset
  • Do – Taking Consistent, Joyful Action
  • Have – Achieving the Results You Want
  • Final Thoughts: The Be, Do, Have Mindset in Action
  • Further Reading

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  Understanding the Be, Do, Have Mindset

  The Be, Do, Have mindset is about becoming the person first, so that the right actions feel natural and lead to lasting results.

  Most people get stuck in the Have, Do, Be trap, which goes like this:

  • “Once I have the perfect body, then I’ll do all the right things, and finally be healthy and confident.”

  The problem is that this is not how habits work.

  Instead, flip the script:

  • “I am a healthy, active person. Because of that, I make choices that align with this identity, and as a result, I achieve my goals.”

  When I lost over 80 pounds, it was not because I suddenly found the perfect diet. It was because I stopped thinking of myself as “someone who is trying to lose weight” and started thinking of myself as someone who prioritises their health.

  And once I did that, the choices that felt impossible before became second nature.

  This is why mindset matters more than meal plans or workout routines. You can have the best programme in the world, but if you do not believe you are the kind of person who follows through, you will not stick with it.

  So, let’s break down how to implement the Be, Do, Have mindset in a way that actually works.

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  Be – Developing the Right Mindset

  This is where everything starts. Before you even think about what workouts to do or what meals to eat, you need to decide who you are.

  Ask yourself:

  • What kind of person do I want to be?
  • What habits does that person have?
  • What daily choices do they make?

  If you want to be someone who is fit, healthy, and full of energy, then that person probably:

  • Moves their body regularly
  • Eats food that fuels them
  • Listens to their body rather than following fad diets
  • Does not obsess over the number on the scale

  Visualisation and Affirmations: Getting Your Brain on Board

  Your brain responds to the story you tell it. If you constantly tell yourself, “I always fail at weight loss,” your brain will believe it and make sure you find proof to support that belief.

  So, let’s rewrite the script.

  Try this:

  • Visualisation: Every morning, picture yourself as that healthy, confident person. What do they wear? How do they act? What kind of food do they enjoy?
  • Positive affirmations: Repeat statements like, “I am the kind of person who makes healthy choices effortlessly.”

  It might feel silly at first, but rewiring your brain is half the battle.

  

  Surround Yourself with Positivity

  Your environment plays a big role in shaping your mindset. If you are surrounded by people who constantly complain about dieting, skip workouts, or make you feel guilty for trying to improve yourself, it is going to be an uphill battle.

  Swap out:

  • Friends who roll their eyes when you order a salad
  • Social media accounts that make you feel bad about yourself
  • Negative self-talk that tells you this is “just another failed attempt”

  For:

  • Supportive people who lift you up
  • Fitness and mindset content that inspires you
  • Daily reminders that you are capable of change

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  Do – Taking Consistent, Joyful Action

  Once you have decided who you are, it is time to act like that person would.

  Most people fail at weight loss because they pick actions they hate. If you are dragging yourself through miserable workouts and eating boring salads, no wonder you keep quitting.

  The Be, Do, Have mindset says: choose actions you actually enjoy, so they feel effortless.

  Finding Joy in Movement

  Forget workouts you hate just because they “burn more calories.”

  • If you hate running, try weightlifting.
  • If the gym makes you anxious, try at-home workouts.
  • If structured exercise is not your thing, go for a hike, dance, or do yoga.

  The goal is to move because it feels good, not because you are punishing yourself for what you ate.

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  📌 Pin this for later! ⬇

  

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  Eating in a Way That Aligns with Your Identity

  A person who prioritises their health does not diet constantly. They eat in a way that fuels them, satisfies them, and fits their life.

  • No more “starting over Monday” after a weekend binge.
  • No more restricting yourself so much that you give up.
  • Instead, eat how a healthy person eats—with balance, not extremes.

  This means:

  • Making nutritious choices most of the time
  • Enjoying treats without guilt
  • Focusing on consistency over perfection

  

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  Have – Achieving the Results You Want

  Now for the best part—when you focus on being the right person and doing the right things, the results take care of themselves.

  Setting Goals That Actually Stick

  Instead of saying, “I need to lose 20 pounds,” shift it to:

  • “I want to feel stronger and have more energy.”
  • “I want to move my body in a way that makes me happy.”

  The weight loss will happen naturally when you stop obsessing over it.

  

  Tracking Progress Without Getting Obsessed

  Forget only relying on the scale. Try tracking:

  • How strong you feel
  • How well you sleep
  • How your energy levels improve
  • How your clothes fit

  Because those things matter far more than a number.

  Celebrating Small Wins

  Every time you make a choice that aligns with your new identity, that is a win.

  • Got a workout in, even if it was short? Win.
  • Chose a nutritious meal when you could have skipped it? Win.
  • Said “I am capable of change” instead of “I always fail”? Massive win.

  ---

  Mindset Hacks for Weight Loss Success: Must-Read Posts

  Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!

  • Lost Your Mojo? 3 Motivation Killers Sabotaging Your Weight Loss
  • Are You Stuck in All-or-Nothing Thinking? Here’s Why It’s Sabotaging Your Weight Loss
  • Why Your Weight Loss Motivation Keeps Running Out—And How to Fix It
  • How Positive Affirmations Can Transform Your Weight Loss Journey
  • Mindset Matters: Change How You Think To Lose Weight
  • 5 Types of Mentality: A New Approach To Healthy Habit Changes
  • Achieve Breakthrough Results with the Be, Do, Have Mindset
  • When Goals Backfire: Consequences of Unrealistic Expectations
  • Growth Mindset: Why It’s Essential for Self-Motivation and Personal Improvement
  • 30 Inspiring Quotes For Your 2025 Fitness Vision Board
  • The Ultimate Mindset Shift Toolkit: 15 Products to Rewire Your Brain for Success

  Final Thoughts: The Be, Do, Have Mindset in Action

  If you have been waiting to have the body you want before you act like a healthy person, it is time to flip the script.

  Be the kind of person who prioritises their health.
  Do the things that person would do.
  Have the results as a natural consequence.

  Because the truth is, you do not have to wait to be the person you want to be. You can start acting like them today. And when you do, the results will come.

  Now, tell me—what is one small way you are going to start being that person today? Let’s hear it.

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  📌 Pin this for later! ⬇

  

  Further Reading

  • Positive Correlation with Exercise Frequency: Individuals with a growth mindset about fitness are more likely to engage in regular physical exercise. This relationship is mediated by higher self-efficacy and the value they place on fitness (Orvidas, Burnette, & Russell, 2018).
  • Impact on Exercise Efficacy: Growth mindsets about fitness lead to increased exercise intentions and improved perceptions of exercise efficacy and value, though direct manipulation of mindsets may not always predict immediate changes in exercise behaviour (Orvidas, Burnette, & Russell, 2018).
  • Adaptability and Positive Emotions: Growth mindsets foster adaptability, which in turn enhances positive learning emotions, self-concept, and self-efficacy while reducing anxiety (Zarrinabadi et al., 2021).
  • Overall Benefits: Growth mindsets are associated with better mental health, resilience, and well-being, helping individuals to better manage stress and overcome challenges in various aspects of life, including health and fitness (Haimovitz, 2019).
• Goals, Habits

  Types of Goals: Outcome, Performance, and Process Goals

  • June 1, 2024
  • Comments Off on Types of Goals: Outcome, Performance, and Process Goals
  • by Brooke

  Introduction

  Welcome back to our little corner of the internet, where we chat about all things health, fitness, and wellness. I’m so glad you’re here! To start, have you ever set a goal but felt lost on how to achieve it? Trust me, I’ve been there too! It can be so frustrating to have a big dream but not know the steps to make it a reality. Therefore, today, I want to talk about something important that can make a huge difference in your journey towards sustainable weight loss, health, and overall wellness: setting the right types of goals. You see, not all goals are created equal. There are outcome goals, performance goals, and process goals, and each plays a unique role in helping you reach your destination.

  Understanding these different types of goals and how to use them can be a game-changer. By the end, you’ll have a clearer picture of how to structure your goals to not only set yourself up for success but also to enjoy the journey along the way.

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  SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

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  Outcome Goals

  Outcome goals focus on the end result. For instance, you might aim to lose 20 pounds or run a marathon. These goals are clear and specific. They give you a target to aim for and a reason to keep pushing forward.

  Why They Are Important

  Outcome goals are important because they give you direction. Specifically, they help you visualise your end destination. This clarity can motivate you and keep you focused. Knowing exactly what you want to achieve will encourage you to take consistent action. Setting specific outcome goals can significantly improve physical activity, weight management, and other health behaviours. (Yumpu)​

  Examples in Health and Fitness

  In terms of weight loss, an outcome goal could be, “I want to lose 20 pounds.” This is a clear and measurable target. In fitness, you might say, “I want to run a marathon.” thus, this gives you a concrete challenge to prepare for.

  To succeed, you need the right kind of goals. Check out Setting Goals and Crushing Them for strategies that work.

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  POSTS YOU MAY BE INTERESTED IN:

  • Smart Weight Loss Goals: How To Make A Plan To Lose Weight

  ---

  

  Pros and Cons

  Benefits:
  Outcome goals offer motivation. They give you a clear target to aim for. As a result, this can be very inspiring and keep you committed to your journey.

  Potential Downsides:
  Outcome goals can feel distant. In other words, the end result might seem far away, making the goal feel overwhelming at times. This can be discouraging if progress seems slow.

  Performance Goals

  Performance goals focus on achieving specific standards. For example, you might want to run a 10-minute mile. Unlike outcome goals, these goals are about your performance, not just the end result. They measure how well you do something.

  How They Differ from Outcome Goals

  Performance goals are different from outcome goals as they break down the bigger picture into manageable pieces. While an outcome goal targets the end result, a performance goal targets the steps you take to get there. Therefore, this makes them more actionable and often easier to track.

  

  Examples in Health and Fitness

  For weight loss, a performance goal could be, “I will lose 1 pound per week.” This sets a clear, measurable standard for your progress. In fitness, you might set a goal like, “I will improve my squat by 20 pounds in 3 months.” Hence, this gives you a specific performance target to work towards.

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  POSTS YOU MAY BE INTERESTED IN:

  • Enjoy Movement: How To Find Fun In Every Workout
  • Workout Burnout: How To Find Joy And Balance

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  Pros and Cons

  Benefits:
  Performance goals are more controllable. They focus on what you can do, making them less dependent on external factors. As a result, this can make them feel more achievable and keep you motivated. Setting performance goals significantly enhances the intention-health-behavior relationship (Conner et al., 2016).

  Potential Downsides:
  Performance goals can still be affected by factors beyond your control. Things like illness, injuries, or unexpected events can impact your ability to meet these goals. Nonetheless, with the right mindset, you can adjust and keep moving forward.

  Weight loss goals need to be specific and actionable. Learn more about goal-setting in Smart Weight Loss Goals.

  Process Goals

  Process goals focus on the actions you take. For instance, going to the gym three times a week. These goals are all about what you do, day in and day out. They help you stay consistent and build healthy habits.

  Their Role in Building Habits and Consistency

  Process goals are important for creating lasting change. By focusing on daily actions, you build routines that become second nature. Ultimately, this consistency is key to achieving your bigger goals. Over time, these small actions add up to BIG progress.

  Examples in Health and Fitness

  For weight loss, a process goal could be, “I will track my food intake daily.” This action helps you stay mindful of your eating habits. In fitness, you might set a goal like, “I will follow a workout plan five days a week.” This keeps you committed to your exercise routine. You can use a fitness tracker to keep all your goals in one place, I use this Fitbit Luxe – which I love because it also looks like jewellery!

  

  Pros and Cons

  Benefits:
  Process goals are fully controllable. You decide to take these actions every day. This control helps you build sustainable habits that support your long-term goals. Moreover, process goals, such as going to the gym regularly, help in forming habits and improving exercise frequency and fitness levels (Prestwich et al., 2003).

  Potential Downsides:
  Process goals may seem less exciting. They require discipline and can feel repetitive. However, sticking with them is crucial for long-term success.

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  POSTS YOU MAY BE INTERESTED IN:

  • 5 Types Of Mentality: A New Approach To Healthy Habit Changes
  • Lose Weight Without The Gym: 15 Easy Habits To Try
  • 10 Simple Tricks For Making Exercise A Daily Habit

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  How to Combine All Three Types of Goals

  Effective goal setting involves adjusting between these different types of goals (Wrosch et al., 2013). Each type of goal plays a unique role in your journey. Outcome goals give you a clear target. Performance goals break that target into manageable steps. Process goals focus on the daily actions that ultimately lead to those steps.

  

  Let’s look at an example plan:

  • Outcome goal: Lose 20 pounds in 6 months.
  • Performance goal: Lose 1 pound per week.
  • Process goal: Exercise for 30 minutes, 5 times a week, and track daily food intake.

  As a result, this ensures you have a clear end goal, measurable steps, and daily actions to keep you on track.

  Tips for Successful Goal Setting

  Start small and build up.
  First, start small and build up. Initially, begin with small, achievable goals. As you gain confidence, gradually increase your targets. In this way, you prevent overwhelm and it keeps you motivated.

  Be flexible and adjust as needed.
  Life happens and sometimes plans change. Be ready to adjust your goals if necessary. Indeed, flexibility helps you stay on track without feeling discouraged.

  Celebrate small wins to stay motivated.
  Take time to celebrate your progress, no matter how small. Recognising your achievements keeps you motivated and reminds you that you’re moving forward.

  

  Consistency turns goals into results. Discover why small habits matter in The Importance of Consistency.

  Types of Goals: Conclusion

  Outcome goals give you a clear target to aim for. Performance goals break that target into manageable steps. Process goals focus on daily actions to keep you moving forward. Altogether, all 3 types of goals create a well-rounded plan for reaching your health and fitness goals.

  Start setting your own goals today! Remember, achieving sustainable weight loss, health, and wellness is a journey, not a race. Take it one step at a time. Be patient with yourself. Celebrate each small win and keep pushing forward. You’ve got this!

  I’d love to hear from you! What goals are you setting for yourself? Share them in the comments below. Don’t forget to subscribe to the blog for more tips and support.

  Final Note

  Thank you so much for joining me on this journey to better health and wellness and I hope you found these tips on setting goals helpful and inspiring. Remember, you’re not alone in this. We’re in it together, cheering each other on every step of the way.

  Wishing you all the best in your journey. Stay positive, stay motivated, and enjoy the journey. You’ve got this!

  Warmly, Brooke

• Goals, Habits

  75 Medium Challenge: 5 Daily Habits + FREE Printable Tracker!

  • May 17, 2024
  • 0 comments
  • by Brooke

  

  You’ve probably seen the 75 Hard Challenge plastered all over social media – the one with the super strict rules list that makes you feel like you’ve signed up for a military boot camp instead of a lifestyle tweak.

  It’s intense, I’ll give it that, but let’s be honest: for most of us mere mortals with actual lives, kids, jobs, and a need for the occasional chocolate biscuit, it’s a bit much.

  But don’t worry, I’ve got your back!

  Enter the 75 Medium Challenge – the cooler, more balanced cousin of the 75 Hard Challenge. Think of it as the “let’s glow up without losing our marbles” plan. It’s got all the habit-building magic without the drama, and it’s designed to work with your life, not against it.

  Plus, I’ve thrown in a free tracker, a guide that’s actually realistic, and loads of aesthetic ideas to keep you motivated for the full 75 days.

  Sound good? Let’s dive in!

  Table of Contents

  • Why the 75 Hard Challenge Rules Don’t Work for Everyone
  • What is a 75 Medium Challenge
  • My 5 Daily Rules for the 75 Medium Challenge
  • Why This Approach Works
  • Free Tracker & Template Ideas
  • Conclusion

  Why the 75 Hard Challenge Rules Don’t Work for Everyone

  First things first, let’s address the elephant in the room – the 75 Hard Challenge. Sure, it’s called a “mental toughness” challenge, but some of its rules are as rigid as a Victorian corset. Here’s why it’s not everyone’s cup of tea:

  The Diet Plan: No cheat meals? None? Not even a slice of cake at your nan’s birthday? That’s just cruel. A strict diet plan like this might lead to obsession, guilt, and a long-term unhealthy relationship with food.

  Two-a-Day Workouts: 45 minutes, twice a day every single day for 75 days? Who has the time?! Between work, kids, and that mountain of laundry, this rule is borderline impossible for most of us. Plus, overtraining can leave you knackered or injured.

  

  What if you could hack your metabolism?

  That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:

  • Measures your breath to reveal if you’re burning carbs or fat.
  • Gives you personalised nutrition advice.
  • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
  • Backed by science and super easy to use.

  No more guesswork. No more spinning your wheels. Lumen puts you in charge of your metabolism.

  Ready to level up your health and finally see results? Check out Lumen and start smashing it today! 💥

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  Drink a Gallon of Water: Unless you fancy spending half your life in the loo, this one’s not practical. Hydration’s important, but there’s no need to drown yourself.

  Progress Pictures: Snapping daily photos might sound harmless, but for many, it fuels unhealthy body-checking habits. You’re more than your before and after pictures, hun!

  The Aesthetic Pressure: Let’s face it, part of the appeal is the promise of a dreamy before and after, but the journey should be about more than just looking good in gym leggings.

  Sound like a nightmare? Don’t panic – there’s a better way.

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  📌 Pin this for later! ⬇

  

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  What is a 75 Medium Challenge

  This is where the Medium 75 Challenge swoops in to save the day. It’s a kinder, more sustainable 75 Day Challenge. No extreme diet plans, no two-a-day workouts, and no guilt-tripping if you don’t tick every box on the rules list.

  It’s about creating simple daily habits that actually stick.

  Think of it as the ultimate glow-up challenge – one that focuses on balance, sustainability, and self-love.

  Ready to build strength and flexibility without breaking a sweat? This Ultimate 4-Week Wall Pilates Challenge is perfect for beginners looking for a gentle yet effective way to get moving!

  Check it out here!

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  My 5 Daily Rules for the 75 Medium Challenge

  Here’s the 75 Medium Checklist – simple, doable, and designed to fit your life. Save this list, stick it on your fridge, or grab the free printable tracker I’ve created to help you stay on top of things.

  Mindfulness and Self-Care: Spend at least 10 minutes a day on something that calms your mind, like journaling, meditation, or just enjoying a moment of peace with a cuppa.

  Mindful Eating: Forget extreme diet plans. Eat three balanced meals and two snacks each day, focusing on whole, nutrient-dense foods. Yes, that includes your favourite treats – moderation is key.

  

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  02/27/2025 09:38 am GMT

  Daily Movement: Get 30 minutes of movement a day. This could be walking, yoga, swimming, or even a cheeky dance in your living room. The key is consistency, not intensity.

  Stay Hydrated: Aim for 8-10 glasses of water daily. Adjust based on your needs – no one’s asking you to lug around a gallon jug unless you really want to.

  Prioritise Sleep: 7-9 hours a night is the goal. Create a relaxing bedtime routine that works for you – think cosy PJs, no phones, and maybe a good book.

  Struggling to hit those 7-9 hours of quality sleep? Check out these 11 quick hacks to fall asleep faster tonight and wake up feeling refreshed!

  Check it out here!

  Why This Approach Works

  The beauty of this challenge is how realistic and adaptable it is. Unlike the ultra-strict approaches you might have seen, this one acknowledges that life can be messy, unpredictable, and full of surprises.

  It’s not about being perfect every day or sticking to some rigid formula – it’s about creating habits that work for you in the long run.

  Rather than setting yourself up for burnout with extreme rules or unrealistic expectations, this challenge focuses on building a foundation of healthy habits that you can actually sustain.

  

  And the best part? If you miss a day, it’s no big deal.

  There’s no punishment, no guilt, and certainly no need to throw in the towel. Just pick up where you left off and keep moving forward. Progress isn’t about being perfect; it’s about showing up consistently and giving yourself grace when things don’t go to plan.

  This approach works because it prioritises balance and self-compassion. You’re not competing with anyone else, and you’re not stuck in a cycle of all-or-nothing thinking.

  You’re taking steps that fit your life, building momentum, and proving to yourself that small, consistent actions really do lead to big changes.

  

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  Free Tracker & Template Ideas

  Want to stay on track? I’ve created a free printable tracker to make this Medium 75 Challenge even easier.

  You can use it to tick off your daily goals, jot down progress, and even add your own personalised 75 Challenge rules. It’s cute, it’s functional, and it’ll keep you motivated for the whole 75 days.

  ---

  Conclusion

  So, are you ready to tackle this 75 Medium Challenge and create your own epic before and after story?

  Whether you’re smashing it with a 75 Day Workout Plan, or just showing up for yourself every day, you’ve got this.

  Remember, it’s not about how you start – it’s about the habits you build along the way.

  Let’s get cracking – Your glow-up awaits!

  📌 Pin this for later! ⬇