Come January 1st people across the country are setting goals for finally taking the time to get fit. However, in just a few short weeks, most of those people have either forgotten or stopped trying. This practice leads to 80% of adults not getting the CDC’s recommended level of exercise by spring.

If you find that you’re already struggling to follow your New Year’s resolutions, then use the tips below to help get you back on track.

1 – Re-examine your expectations

“People who create lofty and unrealistic resolutions are likely to fail,” says Dr. Joan Norwisk from the CDC. Experts recommend that it’s much more effective to set shorter and smaller goals, like losing 5 pounds in 2 months, rather than large goals, like losing 30 pounds over a year. Additionally, the goal needs to be attainable. Otherwise, you’re likely to crash and burn after the first bump in the road.

2 – Work with a friend

Studies time and time again show that people working toward weight loss or fitness goals with someone are much more likely to succeed. This cooperation could be working out together, tracking one another’s progress, or just reporting back on fitness activities. However, if there are no appropriate friends or family members, then a support group or online buddy system works well too.

3 – Keep a journal

Many people give up on New Year’s resolutions after it feels they’ve made no progress. However, keeping a journal of your activities can help you notice other benefits from your efforts. For example, after weeks of trying to lose weight through exercise, you may not see the number of the scale you wanted. However, thanks to a journal, you may find that your waist has slimed and your cholesterol has improved.

4 – Start slow

Many people assume that they must work out for long periods of time to achieve results, but this isn’t true. Exercising in 10 minute bursts can be just as effective, and generally easier to fit into busy schedules. If you’re struggling to get an exercise routine started, don’t shoot for long and strenuous workouts. Rather, try to get your heart pumping for just 10 minutes at a time.

Remember, you don’t need to wait for the next New Year to start working toward a healthier you. Rather, make this the year that you stick to your resolutions and enjoy the benefits of healthy living and exercise.

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