The Spring Reset: How to Reclaim Your Fitness Momentum

Spring is often marketed as the ultimate season of "new beginnings," a time when the world wakes up, and we are theoretically supposed to feel a surge of fresh energy. 

But so soon after we got the boost from a new year? Apparently, at least according to the data, it’s needed. By the time the days start to get longer, our motivation for all the new fitness programs we began in January begins to wane. Much-cited-but-hard-to-verify data say that a rather staggering 80% of New Year's resolutions fail by mid-February. And if that number isn’t fully accurate, most of us probably know that it’s not that far off. 

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But what if failing to stick with a resolution and keep yourself motivated wasn’t a failure of character but a failure of strategy? In spring, we face a unique time crunch. Social calendars fill up. With warmer weather, home projects suddenly become possible. Our window for activity shrinks. Maybe what you need isn’t more grit but a more sustainable plan.

Six Practical Strategies for Spring

Strategy 1: Shift your focus to capability.

If your goal is weight loss, focusing solely on the scale is a surefire way to lose motivation. If your weight loss plateaus or that shirt you wanted to fit into by March still feels snug, you’re likely to ask, ”What’s the point?” Instead, this spring, set a goal focused on what your body can do. Aim to hike a local trail without stopping or complete a 10-mile bike ride. When you focus on capability, every workout can feel like an achievement.

Strategy 2: Use short, frequent sessions.

An all-or-nothing mentality can’t survive a spring schedule. But if you don’t have a full hour to commit to the gym, don’t write off the day as a loss. Even a few short bursts of activity during the day can help you maintain your momentum. Plus, research says three brisk 10-minute walks provide nearly the same cardiovascular benefit as one 30-minute walk, but the shorter walks are much harder to skip. 

Strategy 3: Remove Obstacles.

There will always be days when your routine feels like a burden. When that starts happening more days than not, it’s time to assess and identify the biggest points of resistance. Is it the long drive to the gym? Is it a monthly fee that suddenly feels expensive? If so, move outdoors. Spring weather is perfect for activity, and most major cities have local parks for walking, running, and cycling. Many even have stations for bodyweight exercises. 

Strategy 4: Combine Exercise and Entertainment.

Turn your favorite album, podcast, or audiobook into a reward by only allowing yourself to listen while you’re being active. This will shift how you think about your workout. Instead of another item on a to-do list, it turns into the time of day you get to catch up on something you enjoy.

Strategy 5: Focus On Your Mood.

According to the National Academy of Sports Medicine, nearly 80% of active people say that mental well-being is their prime motivator for staying consistent. So, just like we are focusing on capabilities gained over calories burned, we are going to focus on our improved mood after we exercise, because it can provide instant gratification that makes it easier to come back tomorrow.

Strategy 6: Lean on a Social Network.

Everyone has heard about accountability partners and accountability groups. It’s much easier to quit something when you’re doing it alone. Whether it’s attending an exercise class regularly or joining a local running club, find other people to work out with. They keep you motivated. And if you can’t find a group to meet in person, look online. Resources like Active.com help find local spring races, community sports leagues, or outdoor classes.

Bonus Strategy: Employ the Two-Day Rule

The most important thing to remember as we head into spring is that progress isn’t a byproduct of perfection. A useful strategy popularized by habit experts like James Clear and Matt D'Avella is the "Two-Day Rule.” Never miss two days in a row. Missing one day is a normal part of life, but missing twice is the start of a new habit of not working out.

Spring is a season of renewal. If your plan from the beginning of the year isn't working, let it go. Begin again, and let these strategies give you a place to start.