Have you ever set ambitious goals, only to find yourself slipping away from them a few weeks later? If so, you’re not alone. The excitement of a fresh start in January can quickly fade, leaving you feeling unmotivated and frustrated. But here’s the good news: you don’t need a major overhaul to get back on track. Small adjustments in your daily routine can have a compounding effect over time. I find it incredibly challenging to get past these seemingly minor setbacks, which is why I wanted to share some techniques that help me persevere with my goals. In fact, following these principles from the outset can often make it easier to stick to your goals in the first place.
Start Your Day with One Intentional Action
Mornings set the tone for the rest of your day. Instead of reaching for your phone or rushing into your to do list, choose one intentional action to anchor your morning. It could be stretching, drinking a glass of water, or writing down a goal for the day. This small habit creates a sense of control and purpose from the moment you wake up. Once you've established that one action, you can add additional things on, but only when you've been doing the original one for at least a month - this way, it will be automatic. This technique is called chaining - you're adding together small actions incrementally. It's also used to learn new skills.
Reconnect with Your ‘Why’
This is a very important stage, both when you're setting your goal initially, and when motivation dips. Revisiting your reason for setting a goal in the first place can reignite your commitment. Ask yourself: Why did I start? How will achieving this goal improve my life? What will I achieving this goal give me? Write it down, say it out loud, and keep a reminder somewhere visible. A strong ‘why’ gives you momentum to push through setbacks. Another important aspect to consider here, is if your goal is not aligned with your life and values, it's unlikely to happen. consider which of your core values this goal is benefitting, if you can't answer this, try thinking about what you wanted to feel when you achieved it. This will help you adjust you goal to be more reflective of you as a unique individual.
Reduce the Resistance
If sticking to your goals feels overwhelming, the problem might be friction. Reducing barriers will make the task feel less overwhelming and more automatic. If cooking health meals seems exhausting, try buying pre-sliced ingredients, or bulk meal prep so that you're not having to start from scratch each day. My husband makes his healthy smoothie the night before, so he can just grab it from the fridge in the morning. The fewer decisions you have to make in the moment, the more likely you are to follow through.
Focus on Small Wins
It’s easy to get caught up in what’s still left to do, but progress happens in small steps. Instead of dwelling on how far you have to go, celebrate small wins along the way. Each time you take a small step out of your comfort zone, you've gained confidence. Leaping into a task that panics you, will only draw you further inside yourself, and stops you from taking further action. Give yourself an actual high-five each time you take your intentional actions, so you're body feels the success, no matter how small.
Create a ‘Reset’ Routine
Life happens, and some days won’t go as planned. Instead of letting one off-day derail your progress, have a simple reset routine to get back on track. A fresh day is a fresh start - you don't have to wait until the next turn of the year to re-establish your goals. The key is to move forward without guilt the very next day. If you're finding it hard to do, go back to my previous points to ensure the goal is right for you and you have a clear understanding of your "whys".
Find Support and Accountability
It’s much easier to stay committed when you’re not doing it alone. Speak to a friend, a coach, or an online group - having someone to check in with can keep you accountable. If you’re in a new country without a built-in support system, seek out expat communities or virtual groups that align with your goals. You might feel less inclined to share struggles with people you don't know well, which is why I've recently launched Fresh Start Socials in Dubai. It's a place where you'll meet other newcomers and is the perfect place to get accountability and support in your new home.
Shift Your Self-Talk
What you say to yourself matters. If you catch yourself thinking, I’ll never get back on track or I’ve failed again, challenge those thoughts. Instead, reframe them with kindness: I’m learning to adjust or Every step forward counts. You are worthy of compassion, especially as a new expat. A great way to remember to do this, is to imagine you were talking to a friend and they had just fallen over a hurdle, what words would you say to them? Would you be critical, or encouraging? I think you already know the answer, so why treat yourself differently?
Perseverance Despite Inconsistency
You'll have heard again and again about consistency being key, and building something consistently into your routine is important for long term change, but when you're starting out, it might be more effective to reframe this. If, in the effort to be consistent, you've stumbled into an all or nothing mindset, your progress could be hindered. If you can focus more on the next action, instead of the fact you've failed to be consistent, this will make it much more likely for you to be able to carry on immediately. think of it as more of a trip, than a fall.
Perfection is the Enemy of Progress
Exercising for 15 minutes each day will have more of an impact than doing an hour workout once a month. Not to mention it's physically more effortful, by making your action perfect from the start, you just won't feel like doing it again and again. A marathon runner doesn't start with 10k runs, they start small and build up as their endurance and strength builds. If you're learning an instrument, you start off with basic scales and arpeggios, not a Beethoven symphony. Give yourself a little grace when starting your new habit or hobby.
Get Back on Track With Your Goals
Getting back on track with your goals doesn’t have to be overwhelming. Tiny adjustments in your habits and mindset can make a big difference over time. Instead of waiting for the perfect moment to restart, take one small step today. What’s one small change you can make right now? Leave a comment and let me know.
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