Why most fitness resolutions fail by spring
Every January, millions of people attempt to overhaul their health with ambitious new workout plans, stricter diets, and lofty expectations. Yet by early spring, most resolutions fade under the pressures of life: busy schedules, fatigue, stress and the frustration of not seeing immediate results.
A 2023 survey from Forbes Health/One Poll found that the average New Year’s resolution lasts 3.74 months. University of Texas at Arlington kinesiology Professor Adam Annaccone says the problem usually isn’t motivation. Instead, it’s strategy, especially when it comes to building consistency and lasting habits.
“My overarching message is that, if you’re starting from zero, don’t try to go to nine or 10. Just go from zero to one, a small increment,” said Dr. Annaccone, who teaches in UT Arlington’s athletic training graduate program. “If you’re sedentary and become a little more active, that’s a positive. It’s about changing a behavior. It’s amazing what a small step does to help you live a little better lifestyle.”
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Annaccone, who spent three seasons as an athletic trainer for the NBA’s Phoenix Suns, emphasizes a wellness-first approach around three priorities.
1. Consistency over complexitySustainable change requires purposeful design, Annaccone said. He encourages setting small goals with routines people already do. For example:
- If I have my morning coffee, then I will take a 10-minute walk.
- If I brush my teeth, then I will do a five-minute mobility and stretching session.
- If I am ordering food for the kids, then I will add one healthy item for myself.
“Outcomes and results take time, but tracking habits checks the instant gratification box,” Annaccone said. “Consistency is being able to say you walked five days this week after your morning coffee. It doesn’t matter if two of those days were only five minutes.”
2. Protect your energy (nutrition, hydration, sleep, stress)People often start new health goals already running at an “energy deficit,” Annaccone said. Lack of sleep, inconsistent nutrition and mounting stress can lead to what he calls an “energy crisis,” causing people to lose patience and focus.
He recommends four non-negotiables:
- Fuel stability: Regular meals help prevent energy crashes.
- Hydrate: Adequate hydration is reflected by pale yellow urine throughout the day.
- Sleep: Most adults need seven to 10 hours with consistent sleep and wake times.
- Downshift stress: Breathing exercises, sunlight, boundaries and brief timeouts help manage daily demands.
“We need to make sure we’re doing the basics,” Annaccone said. “If you do those really well, you’re going to see better results.”
3. Make mobility and stretching a daily priorityFlexibility and mobility are essential for long-term wellness because they help people stay consistent, Annaccone said. Like warming up the engine on a cold day, mobility increases blood flow, reduces stiffness and makes movement feel better throughout the day.
“As we age, muscles tend to lose elasticity,” he said. “Keeping that motion and flexibility helps keep our engine running.”
He suggests choosing four or five movements each morning—two total-body stretches and a few that target areas that feel stiff. The goal isn’t to force range of motion but to maintain it so daily activity remains comfortable.
“Any decrease in mobility can become an excuse to derail a wellness plan,” he said.
About The University of Texas at Arlington (UTA)
The University of Texas at Arlington is a growing public research university in the heart of Dallas-Fort Worth. With a student body of over 42,700, UTA is the second-largest institution in the University of Texas System, offering more than 180 undergraduate and graduate degree programs. Recognized as a Carnegie R-1 university, UTA stands among the nation’s top 5% of institutions for research activity. UTA and its 280,000 alumni generate an annual economic impact of $28.8 billion for the state. The University has received the Innovation and Economic Prosperity designation from the Association of Public and Land Grant Universities and has earned recognition for its focus on student access and success, considered key drivers to economic growth and social progress for North Texas and beyond.