When New Year’s Resolutions Start to Slip (And What Actually Works)

We’re half way through January. “Blue Monday” is right around the corner. Christmas is a distant memory, and January is somehow darker and colder… although there is a glimmer of hope with the ever so slightest stretches in the evening (or am I going mad there?).

What’s also probably gone, or hanging on by a thread, are your New Year's Resolutions!

Every year, we go big early. Go big or go home.

New plans. New routines. New versions of ourselves who apparently have unlimited energy, time and willpower. And then real life kicks the door in somewhere around now.

That’s exactly why we don’t build our Women’s Bootcamp in Castleknock around “all or nothing” goals. We build it around habits. Small, boring, very achievable habits that actually stick.

We’re only in week one of our habit focus, and already the conversation has shifted from “I have to be perfect” to “What can I realistically do right now?” , which is where progress lives.

We’re not trying to achieve everything in January, but small, winnable goals that become the foundation to build on throughout the rest of the year.

The Point Isn’t the Habit. It’s the Direction.

The most important thing to understand is this:
The goal depends on where you’re starting from.

If you’re already active, eating reasonably well, and drinking water most days, your habits should look different to someone starting from scratch. Progress isn’t copying someone else’s routine, it’s improving your current baseline.

If you eat 3 portions of fruit and veg most days, the goal isn’t 10. It’s 5. If you’re at 0… the goal is 3.

If you’re hitting roughly 1g of protein per kg of bodyweight already, the next step might be 1.2g, not because it’s extreme, but because it helps with satiety, recovery and maintaining lean muscle.

Small upgrades. Not personality changes.

The 5 Habits We’re Focusing On (And Why They Matter)

1. Hydration – at least 1.5 litres per day

And no, coffee doesn’t count. It doesn’t stop me from reaching for a cup of Maxwell House in the morning (I didn’t say I was a coffee connoisseur)

Hydration affects energy, digestion, recovery and even hunger levels. Most people feel “tired” when they’re actually just under-hydrated. This is low effort, high return.

Build up how much you drink 2 litres seems to be the gold standard, but that’s a big jump from zero for a lot of people.

2. Protein – 1g per kg bodyweight (or at least two meals with adequate protein)

Protein helps keep you full, supports muscle and makes training feel better. If you’re already active, nudging that closer to 1.2g/kg can make a noticeable difference without overthinking it. Guidelines may suggest higher than 1.2g per bodyweight, depending on sex, activity level, muscle mass, etc.

3. Activity: Something every day

A class.
10,000 steps (if that’s achievable from where your average is now)
30 minutes of movement.
A walk, which absolutely counts.

This isn’t about smashing yourself. It’s about staying consistent and keeping the momentum going

4. Fruit & Veg – minimum 3 portions per day

If you’re already hitting this, aim for 5. Fibre, micronutrients, digestion, all the unsexy stuff that keeps everything else working properly.

5. Personal Choice: Your call

Something that you want to work on. I admit, up to now, it’s not the most appealing list of habits. Here, you get to work on something a little more specific to you, and it is the one people actually enjoy.

Better sleep.
Less scrolling after a certain time.
Reading.
Extra mobility, stretching, dare I say Yoga?
Limiting social media.
It has to matter to you, or it won’t stick.

Why This Works (When Motivation Doesn’t)

Motivation fades. Habits don’t… but only if they’re realistic.

This approach gives you wins early, builds confidence, and creates momentum you can actually carry into February… and March… and the rest of the year.

You don’t need a perfect week.

You need a repeatable one.

And if you miss a day?

You don’t “start again Monday”. You just pick it back up at the next meal, the next walk, the next night’s sleep.

That’s how this works. That’s how it’s always worked.

The likelihood is you won’t miss all 5 habits on a single day, no matter how hectic your day gets. Even 75% on target over the course of a month will make a HUGE difference in where you are at right now!

One habit at a time. Built on where you are now, not where Instagram says you should be.