10 Awesome Ways to Stay Motivated in 2025
Have you seen the new Apple commercial that informs viewers that the second Friday in January is also known as Quitter’s Day? It encourages us to look it up, so I did. And, yes, that is the day when people typically give up on their New Year’s Resolutions. That’s not much time at all. Forming a habit takes much longer than ten days.
According to Scientific American, a 2009 study of habits reported that “participants reported taking an average of about 66 days to reliably incorporate one of three new daily activities” into their routine. It goes on to explain that “consistent daily repetition was the biggest factor influencing whether a behavior would become part of an automatic daily routine.”
Of course, that average means that some people take longer and some take a shorter amount of time to fully make a habit stick. Factors like your personality, your current routine, and your motivation all must be taken into consideration. But when it comes to forming healthy habits and creating a new lifestyle, it’s worth it to work toward staying motivated and on track.
At Performance Inspired, we know how difficult it is to create a new and healthy habit. That’s why we came up with ten helpful ways to keep you from becoming a quitter. So before you join the ranks of people who give up on their exercise, weight-loss, or healthy eating resolutions this year, try some (or all!) of these tactics.
- Set attainable goals
If you haven’t made a resolution yet, don’t worry, you can make one at any time of the year. Take some time to look at your home and work life, your schedule, and your current time-management techniques. Then think about what you want to accomplish and determine the best way to accomplish your goals. Start small and work your way up. By starting small, you will be more inclined to stick to your goals. - Get a workout buddy
Working out is much more fun when you have someone to talk to. This person can help motivate you on days when you feel less inclined to exercise. And they can challenge you to push yourself in your workout.
- Find an accountability partner
This is similar to a workout buddy, but this person does not have to be physically present to help motivate you. Choose a parent, a significant other, or your best friend and ask them to check in on you regularly and ask how you are doing in your progress toward your goals. This isn’t something to be seen as nagging but as something that will help keep you on track. Similarly, you could keep a journal of your progress, but this has to be done faithfully to work well.
- Make a to-do list each day or week
Once you have set your goals, write them out for each day or for the week—whichever works better for you. Lots of people do well when they can see their goals and when they can cross things off a list. This gives them a sense of accomplishment, which boosts self-esteem.
- Clean out your pantry and refrigerator of all junk food
If you’re like millions of Americans, you tend to snack on unhealthy foods. It’s much easier to stick to a habit when you are not enticed by cookies, crackers, and other sweets staring at you from your pantry shelf. Do yourself a favor and get rid of all those things, at least for a while. Replace them with healthy snacks. Protein bars, like PI’s Inspired-Bars 2.0, are great alternatives for midday snacks. Even our Protein Cookies are a good choice for when you want something a little sweet but don’t want to ruin your progress toward your healthy goals. Also add more fruits and vegetables and lean meats to your diet. Replace white breads and pastas with whole grains. Allow treats once in a while, but don’t make them a regular thing.
- Give up one sedentary habit a day
Do you spend hours in front of the TV after work? Do you eat lunch at your desk? Do you spend too much time scrolling on your phone? Shorten the time spent doing one of these activities each day. Replace that activity with a walk, a workout, or some other healthy activity.
7. Read a book that inspires you
Books can be incredibly beneficial to our mental or spiritual health, which is then beneficial to our physical health. When you spend time reading quality material that encourages you, challenges you, or makes you think, you enter a healthier frame of mind. And when you’re in a better frame of mind, you are more likely to feel inspired to take care of yourself.
- Get an adequate amount of sleep each night
The Mayo Clinic explains that adults need at least seven hours of sleep each night in order to maintain health. Don’t skimp on the sleep. When you’re overtired, you feel less motivated to exercise, you tend to binge eat, and you may begin to suffer from physical maladies, which will make you feel less inclined to exercise.
- Soak up the sun
We all need vitamin D for healthy bones, and the best source is the sun, even in winter. According to the Mayo Clinic, Vitamin D also has “anti-inflammatory, antioxidant and neuroprotective properties [that] support immune health, muscle function and brain cell activity.” Without Vitamin D, you may feel less motivated to exercise or eat healthy foods, so get out and sit in the sun for at least ten to fifteen minutes each day.
- Make the most of your weekend or days off
For the sake of your mental health, take time off and enjoy life. Do something for yourself. Get outside and enjoy the fresh air. Read a book. Go for a walk. Hit the gym. Any and all of these will improve both your mental and physical health.
Make 2025 the year that you knock quitting on its behind. Realize that it may take a couple months to form a new habit. And don’t get discouraged if you mess up. Start again using some of the techniques we have provided, and work hard toward a healthier you.
