Why Resolutions Don’t Work (and what does)

The Motivation Myth

Every year around this time, my inbox fills up. New clients, new goals, new motivation; it’s the season of wellness resolutions. And don’t get me wrong, I love it. I love seeing people fired up to take charge of their health, to age strong, and to finally make themselves a priority again.

But here’s the truth I share with every single one of them…

…that “new goal” motivation is the most unreliable workout partner you’ll ever have. It’s exciting at first, like a sparkler on New Year’s Eve, but it burns out fast. And when it does, most people assume something is wrong with them.

Nothing is wrong with them.
The problem is the fuel source.

Most people try to fuel long-term habits with short bursts of motivation. And motivation, by nature, is inconsistent. It’s a feeling; one that rises and falls with your energy, stress level, sleep, hormones, mood, and even the weather.

That’s why I coach my clients to rely on something far more stable: systems. Systems don’t depend on motivation, willpower, or perfect conditions. They’re the quiet structure that helps you show up, especially on the days you don’t feel like it.

Motivation may light the spark, but systems keep the fire burning. And when you stop depending on motivation and start building systems that encourage repetition, everything changes.

What the Science Says

Here’s what the research makes clear: motivation isn’t designed to sustain long-term behavior. It's powerful in the moment, but it’s not consistent. And when your motivation fluctuates, your behavior does too.

Psychologist Roy Baumeister found that willpower (and the motivation tied to it) acts like a muscle…it gets tired. The more decisions you make throughout the day, the harder it becomes to “will” yourself into those new healthy choices. Systems bypass this problem entirely because they don’t require constant decision making. 

Additionally, according to BJ Fogg’s Behavior Model (B = MAP), consistency of behavior requires three things: Motivation (which fluctuates), Ability (how easy the behavior is), and Prompt (a cue; something that triggers the behavior).

When motivation dips, as it always will, ability and prompts carry the weight. That’s why something he calls ‘habit stacking’ is so effective: you attach a new, easy-to-implement behavior to a behavior or routine you already have in place. 

A built-in prompt paired with an easy action creates a system that encourages repetition.

And repetition is where the magic of habit formation happens. Neuroscience shows that repeated behaviors strengthen neural pathways, like walking the same path through tall grass until the path becomes clear and easy. Systems give your brain the repetition it needs to make healthy behaviors feel natural and automatic, little motivation required. 

Finally, author James Clear sums the science up with this: “You don’t rise to the level of your goals; you fall to the level of your systems.”

Sustainable habits are built through small behaviors repeated over time. Systems, not motivation, drive that repetition.

The Science In Real Life

Here’s what systems over motivation look like in everyday life:

1. From Bed to Pushups

My husband wanted to get stronger this year, so he created one simple system: when he gets out of bed, he does 30 pushups. The prompt is built-in, the action is quick, and there’s no decision to make. He later added another 30 after brushing his teeth and ended the year with over 20,000 pushups; not because of motivation, but because of a reliable system.

2. Coffee-Time Core Work

A client swapped phone scrolling during his coffee brew time for a five-minute core routine. He didn’t adjust his schedule, he simply repurposed existing idle time. That’s habit stacking. And his core has never been stronger.

3. A Morning Routine on Autopilot

One client created what she calls her “Daily Warmup” (water, meditation, journaling, stretching, and meal prep) all linked together as one routine. By bundling habits, she reduced decision fatigue and cemented a system that runs automatically.

4. A Walk After Every Meal

Several clients walk for a minimum of 10 minutes after every meal, even if it's just laps around the house. Because the prompt is consistent (finishing a meal), the habit sticks. Tiny action. Big benefits. Minimal motivation needed.

5. Sunday Protein Prep

A client struggling to hit protein goals now grills a week’s worth every Sunday. The prep is systematized; weekdays require zero effort. No more relying on motivation to “figure it out” when life gets busy.

6. Leaving Stress at Work

A client who struggled with sleep now meditates for 15 minutes in his car before driving home from the office. The location is the prompt, the routine is simple, and the result is measurable improvement in his nightly recovery. A system he now relies on.

Key Takeaways: What To Do Now

Using those client examples as inspiration, build one or two simple systems using the science of behavior change: 

1. Choose a small behavior you can repeat daily.

Think tiny:

• 5 minutes of movement

• A glass of water

• A 10-minute walk

• Adding 20g of protein to breakfast

If it feels “too small,” you’re on the right track.

2. Attach it to something you already do (prompt).

The existing behavior becomes the cue for your new habit. Try:

• After I brew my coffee…

• After I brush my teeth…

• After I close my laptop…

• After I put on my pajamas…

3. Make the action as easy as possible (ability).

Remove friction by preparing ahead any necessary equipment, clothes, food, shoes, etc. Your ability to “just do it” becomes critical when motivation dips.  

4. Repeat it until it becomes automatic (repetition).

Repetition lays neural “tracks” that make the action easier than skipping it. Consistency beats intensity every time! 

5. Celebrate tiny wins.

Your brain loves a quick “I did it.” A simple check mark or moment of acknowledgment builds momentum.

Closing Thoughts

If you’ve struggled to stay consistent in the past, nothing is wrong with you. You weren’t lacking motivation…you were relying on it. And now you know better.

Real, sustainable health isn’t built on perfect days or powerful motivation. It’s built on reliable systems that support you every day, in every season.

Start small. Anchor desired behavior to something you already do. Make it easy. Repeat it often. 

Simple systems will help you age strong with more confidence and far less struggle.

Need a little guidance?

If you’ve been thinking, “I just need someone to guide me through this,” you’re not alone. That’s exactly what I do every day with my clients! 

Let’s build a simple, personalized system that helps you get stronger, feel better, and age with confidence. Learn more here.

Disclaimer

This blog is for educational purposes only and is not medical advice. Always consult with your physician or a qualified healthcare professional before making changes to your exercise, nutrition, or wellness routines.