Big fitness goals can feel paralysing, can’t they? You picture the end result — a stronger body, better endurance, more confidence — but the gap between today and that vision feels massive. We’re delighted to tell you that it doesn’t have to feel this way.
A single action — tying your shoelaces, packing your gym bag, or committing to a five-minute warmup — can spark the momentum you need.
Let’s dive into the details of why starting small is the most powerful move you can make.
The Challenge of All-or-Nothing Thinking
Have you ever thought, “If I can’t commit to an hour-long workout, why bother?” That’s the all-or-nothing mindset, and it’s a trap. This way of thinking puts so much pressure on doing things perfectly that it can stop you from doing anything at all.
Motivation, while important, is fleeting. Psychology Today explains that it’s unreliable because it’s tied to our emotions, which ebb and flow. When motivation dips (and it always does), it’s easy to skip your goals entirely, telling yourself you’ll “start fresh tomorrow.” But what if you didn’t have to rely on motivation? What if there was a better way to keep going, even on those low-energy days?
Momentum Over Motivation
Small Wins That Create Big Changes
Ready to get started? Here are practical ways to create momentum and make progress without feeling overwhelmed:
- Habit Stacking
Habit stacking is exactly what it sounds like: attaching a new habit to an existing one. For example:- After brushing your teeth in the morning, do 10 squats.
- After parking at the gym, take three deep breaths to centre yourself.
By linking new actions to habits you already have, you’re creating a seamless transition into healthier routines. The less friction, the better. Trust us.
- The Two-Minute Rule
Start with just two minutes. If the thought of a full workout feels overwhelming, commit to stretching or a quick warmup. Chances are, once you’ve started, you’ll want to keep going. - Celebrate Every. Single. Win!
Finished your warmup? High five yourself. Packed your gym bag the night before? That’s a win too. Celebrating these small victories rewires your brain to associate fitness with positivity, making it easier to stay consistent. - Track Your Progress
Whether it’s a journal, an app, or a simple checklist, tracking your wins (no matter how small they may seem) shows how far you’ve come. Progress isn’t always visible in the mirror, but it’s there in your consistency.
Expert Insights on Building Habits
James Clear’s Atomic Habits dives deep into why small habits matter. He explains that every action you take casts a vote for the type of person you want to become. Want to be someone who works out regularly? Start by voting for that personal identity with small, achievable actions that mean something to you.
When you focus on becoming the type of person you aspire to be, your actions naturally match up with that identity pretty quickly. For instance, identifying as someone who values their health means that daily decisions like taking the stairs or preparing a nutritious meal become part of who you are, rather than chores to tick off.
This approach makes it easier to stay on track by focusing on who you want to be, not just what you want to do. When you see yourself as someone who cares about their health, choices like taking the stairs or eating better feel natural, not like chores.
Instead of saying, “I need to lose 5kg,” think, “I’m someone who prioritises my health.” It’s a small shift, but it can make big changes feel easier and more doable.
Your First Win Starts Now
Momentum doesn’t require any grand gestures. It starts with something as simple as showing up for yourself, your goals, and the life you’re building. At Planet Fitness, we’re here to celebrate every step of your journey.
So, what’s your next small win? Tie your laces. Pack your bag. Take that first step today. Your future self is already cheering you on.
