Restart Your Exercise or Nutrition Plan (in 5 Steps)

So you already bailed on a goal or habit or routine this year.

Welcome to the club.

It’s called “being human!”

There are 8 billion of us.

You’re reading this, which means you’re trying to improve your life.

You found a few methods that don’t work for you.

And you’re ready to try again.

This is amazing and should be celebrated.

As NF Coach Matt explains in the video below, “self-compassion” is really important when attempting to fulfill New Year’s resolutions:

STEP 2: ASK WHAT WENT WRONG?

So, you conducted an experiment with your goals for this year, and you did not get the results you were expecting.

That’s neither a good nor a bad thing. Like any other experiment, it just… IS. You had a hypothesis (“I am going to stick with THIS diet, and THIS workout plan”), and that turned out to not be true.

Great! That’s information we can use, my scientist friend.

Let’s write down specifically what your experiment entailed. 

What were you trying to do.

Look at your list: this is a combination of variables that don’t work for you right now.

IMPORTANT POINT: Learning from the millions of people who have come through Nerd Fitness over the past decade, my guess is that your experiment didn’t work out for one of two reasons:

#1) You built an idealized goal for a romanticized view of life:

Life is chaos, and we all have a lot going on. When we expect to have a beautifully organized schedule, our kids won’t get sick, and work won’t run late…we’re setting ourselves up for failure.

And when we set our expectation at “perfect adherence to the plan,” one missed day can be enough to derail our progress completely.

Fortunately, as John Steinbeck wrote, “Now that you don’t have to be perfect, you can be good.” Perfection is a trap, so we’re instead going to focus on being pretty good, most of the time.

We need a plan that fits into the chaos that is life, and is not built for a perfectly clear schedule! Those don’t exist.

#2) You tried to change ALL the things:

• Your goal was 1,800 calories a day instead of your normal 3,000.
• You tried to run 7 days a week when you don’t exercise at all now.
• You said you were going to write 5,000 words a day but don’t write normally.

Instead of changing all the things completely or not changing anything, what if we changed a few things, a tiny bit?

We’re never going to get everything done, certainly not all at once. So like a video game, we need to stop trying to fight 10 level-100 dragons at the same time when we’re a wimpy level-1 wizard!

We need to pick ONE target, that’s our level, and then as we level up and get stronger, tackle bigger monsters.

So, let’s try to do less with our next experiment, okay? It’s better to laser-focus on building ONE new skill than it is to attempt to change so many things at once that we end up in the same place we started!

STEP 3: CHANGE A VARIABLE IN YOUR EXPERIMENT

To avoid getting the same results, we need to change the variables in the experiment.

You know, science!

Remember, any good experiment has accurate measurements for the factors they are changing! You don’t just put “some uranium” in a nuclear reactor. You know the exact amount.

For your next attempt consider adjusting one of the following:

#1) Change the exercise variable: 

Did you enjoy the exercise you attempted? If you discovered that you hate running, great! Never do that again. “Exercise sucks,” so I would pick something that sounds more fun.

Did you try to exercise 5 days a week for 60 minutes a day? What if you instead decided to go for a 5-minute walk every day to practice the habit first, and then increased the difficulty?

#2) Try a substitution rather than addition: 

ADDING a brand new exercise routine into an already busy schedule can be really challenging. The same might be true with severely restricting your calories, which can be really uncomfortable and make you hangry and angry.

Let’s try this instead: Substitution! Here are three examples:

• Making healthy swaps with our diet: How you eat is 80-90% of the weight-loss equation, and you’re already eating every day. So focus on substituting a vegetable for fries once a week, or swapping sparkling water for soda. You can also keep a food journal and change up your breakfast twice a week.
• Temptation bundling: combine an exercise/activity you want to do with an activity we already love: Listening to a great audiobook, but only when we’re out for a walk or on the treadmill, or joining a friend on a bike ride (to a winery or pub!).
• Do ONE activity mindfully every day: meditation is amazing for developing the skill of being present and cultivating awareness, but it might be tough for us to set aside 20 minutes to sit alone with our thoughts. So why not practice being mindful during something you’re already doing! Practice mindfulness while brushing your teeth or washing the dishes in the sink. No extra time required, all of the benefits!

#3) Adjust your “win scenario”:

I get it. You were able to train in your home gym for the first few weeks of this year, going for at least an hour.

But THEN…work got busy. And you only had 30 minutes, which wasn’t enough time to get through your workout. So why not set the win scenario at “30 minutes,” or “15 minutes,” or “1 exercise”? Lower the bar!

This is not an on-off switch. It’s a dial that we can turn UP or turn DOWN based on how busy our life is that day:

Let’s imagine we’re on a 10-year journey, and we’re trying out all sorts of tactics, strategies, and rate of change to see what works best for us.

Doing your workout today is not nearly as important as building a routine of working out that fits into your life for the next decade.

We can stop asking, “Do I have time for my workout” and instead ask “What workout do I have time for?”

There’s nothing that says “a workout must be 60-minutes in a gym.”

A 5-minute walk with your kids. A 10-minute circuit workout between Zoom calls.

It all counts!

Example: if you roll out your yoga mat for 1 set of 1 exercise, it counts as a win. Doesn’t matter if you did a full hour-long workout or a 5 minute set of push-ups.

Feel free to turn the dial all the way down when life gets really busy, just don’t turn it off.

STEP 4: RESPAWN and try again

When you play a challenging video game, you’re going to die. A lot. (I died literally thousands of times when playing Hollow Knight, one of my favorite games in recent memory).

What happens after you die in a game?

You respawn, and try again!

You’ve learned a new tactic or pattern. You have a new technique. You’ve uncovered a secret. You also have all the knowledge of every past attempt. You’ve also just gotten better. So you try, again.

And again.

And again.

And then you succeed, and that works for a while. Until it stops working. And then you change your tactics again and keep going.

There’s no shame in trying something that doesn’t work when it comes to our health. Life is one giant experiment, we’re all disasters, and we’re all doing our best!

#2) Recruit allies to your team. Don’t go this alone, as you’re more likely to succeed based on the people you spend time with and hang around. So recruit allies. Start spending more time with people that empower you (even virtually), rather than people that enable you and drag you down. Join a running group online. Find a lifting “accountabilibuddy,” or someone you can check in with.

#4) Then try again.

For #5 (“Supercharge your results”), I have two perfect ways to help you respawn today:

Consider our Online Coaching program, and I also send out a free newsletter twice a week to help you stay motivated and entertained.

It’s the best newsletter in the galaxy, I promise you.

For the Rebellion!

-Steve

PS: If you want more tips and tricks on how to stick to your goals this year, check out 5 Hacks to Effortlessly Build Healthy Habits in 2024.

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