Push-ups and Happiness?

Every year, like clockwork, I notice the same pattern at the gym. January arrives, and suddenly the place is packed—new faces fill the gym, and some familiar ones reappear after a long hiatus. It’s inspiring, and I silently root for them, happy to see people working to make a positive and impactful change in their lives. I wish them the tenacity and self-discipline to stick with it. I wish them better health, improved fitness, and the joy that comes with progress.

But by March, things look very different. The crowd thins, and the gym settles back into its usual rhythm. Most of those new faces are gone, and I’m left, not surprised, but wondering, “What happened? Why do so many start strong but lose momentum so quickly?”

“I’m probably not all that different from most people. Even with a lifelong focus on health and fitness, I’ve often struggled to do the right thing. There are days—even now—when I wrestle with the motivation to get to the gym or push myself to exercise. But years ago, I stumbled upon a realization that changed my perspective: the discipline to work out, to do hard things, doesn’t just improve my health—it brings me greater self-satisfaction and happiness.

That realization led me to a simple mantra that still drives me on lazy or unmotivated days: ‘Push-ups buy me happiness.’

I know it sounds a little silly, but it works for me, and that’s all that matters. Every push-up, every rep, every time I choose discipline over ease, I’m investing in my happiness. It’s like buying a stock that always pays dividends—better health, greater self-respect, and the deep satisfaction of knowing I’m doing the hard but worthwhile things.

Why Most People Struggle to Stick With Resolutions

Every January, millions of people commit to new goals with the best intentions. Nearly 40% of Americans set New Year’s resolutions, hoping to lose weight, exercise more, or build better habits. But by the time March rolls around, over half of those resolutions are abandoned. In fact, only about 9% of people feel they’ve truly succeeded by the end of the year.

So, what goes wrong? Most of us have the desire and motivation to make changes, but the way we approach those changes often sets us up for failure. Here are the most common pitfalls:

• Setting Unrealistic Goals: Aiming for perfection or massive changes (like exercising every day or cutting out all sugar) is often overwhelming and unsustainable.
• Taking On Too Much at Once: Trying to overhaul multiple areas of your life—diet, exercise, sleep, stress—can lead to burnout.
• Delaying Action: Waiting for the “right time” or failing to take that first small step creates inertia and widens the gap between intention and action.
• Losing Momentum: Without a clear plan or measurable progress, motivation naturally fades over time.

Have you made any of these mistakes yourself?

Making Resolutions That Stick: Start Small, Start Now

The secret to sticking with your resolutions isn’t about making grand changes overnight—it’s about starting small and acting immediately. Research shows that small, achievable steps create momentum and reinforce positive habits over time. Here’s how to set yourself up for success:

1. Start Immediately

Don’t wait for the perfect moment—it doesn’t exist. Psychologists have found that simply starting a task—no matter how small—creates a mental drive to finish it. Even tiny steps engage your brain’s reward system and make it easier to keep going.

*Action Step: Before you finish this post, write down one goal and one tiny action you can take today. Go on…. Do it NOW!

Example: If your goal is to exercise more, start with a 2-minute walk around the block.

2. Keep It Small and Manageable

Big goals can feel overwhelming, but starting small builds confidence and consistency. Behavioral scientist BJ Fogg, in his book Tiny Habits, explains that when you scale goals down to feel easy and achievable, you’re more likely to succeed.

*Action Step: Break your goal into micro-steps.

Example: Instead of “I’ll work out every day,” commit to “I’ll do five push-ups today.”

3. Focus on Consistency, Not Perfection

Success comes from showing up regularly, not perfectly. Missing a day doesn’t mean you’ve failed—it’s about getting back on track and staying consistent.

*Action Step: Create a simple habit tracker or calendar to celebrate small wins and visualize your progress.

4. Tie Your Actions to a Bigger Purpose

Goals that connect to your personal values—your “why”—are easier to stick with. Think about how your small actions today will ripple into a healthier, happier future.

*Action Step: Reflect on your deeper motivation.

Example: “I want to feel strong and energized so I can fully enjoy my time with my family.”

Start NOW, Not Later

Now that you’ve learned how to make resolutions stick, it’s time to take the most important step: start right now. Don’t wait for tomorrow, next week, or the “perfect moment.” Starting small today sets the stage for success tomorrow.

Here’s what to do before you close this page:

Step 1: Write Down One Goal

Grab a notebook, your phone, or a sticky note and jot down one specific, achievable goal. Make it small and clear, like:

“I will walk for 5 minutes today.”

“I will drink an extra glass of water.”

Step 2: Plan Your First Small Action

What’s one tiny step you can take toward your goal right now? It could be as simple as putting on your workout clothes or filling up a water bottle. Remember, small actions lead to big changes.

Step 3: Anticipate Obstacles

Take a moment to think about what might get in your way and how you’ll respond. Write down one “if-then” plan for when resistance strikes.

Example:

“If I feel too tired to cook dinner, then I’ll make a simple salad with what’s in the fridge.”

Step 4: Commit to Consistency

Decide when and how you’ll check in with yourself to track progress. This could be daily journaling, marking your habit tracker, or even texting a friend to stay accountable.

If you have read this far into this blog post, perhaps you’re interested in more information and direction? We’ve created a resource to help you dive deeper into building sustainable habits and staying consistent. HABITS

Here’s a refined version of your idea, emphasizing the importance of focusing on habit formation and identity development during the critical early weeks

Focus on Building Habits, Not Just Health

Over the next 8–12 weeks, we encourage you to shift your focus away from immediately transforming your health and instead prioritize developing a new identity and establishing lasting habits. Why? Because creating a foundation of healthy habits is the key to achieving sustainable, long-term health changes.

When you focus on becoming the kind of person who lives a healthy lifestyle—someone who exercises regularly, makes nutritious choices, and prioritizes self-care—those habits become part of who you are. This approach sets you up for lasting success, rather than short-term gains that fade once motivation dips.

How to Get Started

• Think About Your Identity: Ask yourself, “Who do I want to become?” Perhaps you want to be someone who values movement or someone who enjoys nourishing their body.
• Focus on One Habit at a Time: Build slowly. Habits like drinking more water, moving your body daily, or preparing meals at home are small but powerful.
• Celebrate the Process, Not Just the Results: Every action that aligns with your new identity—no matter how small—is a win. Again, STOP, and savor the satisfaction. Celebrate.

By focusing on building habits and redefining your identity during these next few weeks, you’ll create a strong foundation for better health that will last far beyond this initial period. Long-term transformation starts with who you become in the process, not just the changes you see in the mirror.

What buys you happiness?

-Robert Watson, MD

WellCentric Health