How to Finally Build an Exercise Habit You Can Stick To This Year
- Clardoon Health
- 3 days ago
- 4 min read
Every January, millions of people around the world set the same New Year’s resolution: This year, I will exercise more. It is one of the most common intentions we make because deep down, we all want to feel stronger, healthier, and more energised.
But for many, that resolution fades by February. Not because they failed, but because life gets busy and motivation disappears. If you have ever experienced this cycle, you are far from alone.
This article will help you understand why exercise consistency is so challenging and how simple mindset shifts and supportive systems can help you finally build a habit that lasts.
Why Exercise Feels Hard (Even When You Want It To)
We often assume that lack of discipline or willpower is the problem, but that is rarely true. Exercise feels difficult when it is not yet part of your daily routine. Without a habit in place, every workout feels like a decision, and decisions require energy. On busy days, that extra decision is the first thing to fall off the list.
The key is not finding more motivation. The key is making movement automatic.
What Helped Me Build Consistency
For years, I went through the familiar start-stop cycle. Gym memberships, home equipment, workout videos, and even vision boards. I wanted the results, but I could not seem to stick with anything long-term.
The real change happened when I stopped relying on motivation and started building systems around my goals. Exercise became something I scheduled, protected, and eventually embraced. It became a habit, not a debate.
That is what I want for you, too.
Three Common Mistakes That Hold You Back
Understanding these can help you break old patterns and step into a healthier, more empowered version of yourself.
Mistake 1: Exercising for surface-level reasons
Wanting toned arms or a flatter stomach is normal, but those goals alone rarely sustain long-term commitment. A deeper reason is what fuels consistency.
Try exploring your Deep Why by asking:
What will exercise give me
And what will that give me
And what will that give me
Go five layers deep. You will be surprised by what truly motivates you. For many, it is about longevity, energy, confidence, or showing up fully for the people they love.
Mistake 2: Waiting for motivation
Motivation is unreliable. Some days it shows up, some days it doesn’t. But habits carry you through the days when you feel tired or busy.
Use the four principles from Atomic Habits:
Make it obvious
Choose a specific time and place. Lay out your workout clothes in advance.
Make it attractive
Focus on the benefits you gain: energy, mood, resilience, and better sleep.
Make it easy
Start small. Even five minutes is progress.
Make it satisfying
Celebrate every session. Track it. Acknowledge it. Build your identity one action at a time.
Mistake 3: Treating exercise as optional
Exercise does not take time away from your life. It gives back clarity, focus, mental strength, and energy. When movement becomes a non-negotiable part of your routine, it strengthens every other part of your day.
A Simple Step to Try This Week
Choose one short session of movement.
Prepare for it the night before.
Show up for yourself.
Celebrate what you accomplished.
Small, consistent steps build powerful long-term change.
Support Your Fitness Goals with USANA HealthPak
As you build healthier routines this new year, foundational nutrition can play a key role in supporting your energy, recovery, and overall well-being. USANA HealthPak is designed to make core supplementation simple, complete, and convenient.
It offers a powerful combination of advanced nutrition and healthy ageing support to help you live well every day.
Each convenient daily packet includes:
CellSentials™: Vita Antioxidant with InCelligence Complex (1 tablet)
CellSentials™: Core Minerals (1 tablet)
MagneCal™ (1 tablet)
CellSentials Booster (2 tablets)
Health Benefits
Supplies optimal vitamins, minerals, and phytonutrients to nourish your cells
Contains USANA’s InCelligence Complex to support antioxidant protection and mitochondrial renewal
Delivers four powerful nutrients in the CellSentials Booster: alpha-lipoic acid, Olivol olive fruit extract, quercetin, and pterostilbene
Provides essential magnesium, calcium, and vitamin D through MagneCal
Together, Core Minerals and Vita Antioxidant support macronutrient metabolism, protect your cells from oxidative stress, and contribute to healthy cell renewal and function.
When your cells are nourished, your energy improves, your recovery is smoother, and your body can support your fitness goals more effectively.
Ready to Make Exercise a Lasting Habit This Year?
If you want support in building healthy routines, boosting your confidence, and creating habits that feel doable and sustainable, I am here to help.
Let’s explore what you want to achieve, what’s been holding you back, and how to build a realistic plan that helps you feel energised, strong, and in control of your wellbeing this year.
P.S. If you want more insights on this topic, you can also watch or listen to Episode 31 of my podcast, Realizations with Clarissa: “The Real Reason You Can’t Stick to Exercise (and How to Change It)”.
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