Making Exercise Non-Negotiable in 2025

Making exercise a consistent part of your life can be challenging, but certain strategies can increase the likelihood that your commitment to fitness will stick.

Eight years ago, I made a resolution to get fit and strong, like many Americans do every year. According to Gallup, about 7 in 10 U.S. adults set New Year’s goals, with health and fitness being the most common. Unfortunately, 80 percent of people abandon their resolutions by mid-February. I had experienced this too, with past resolutions lasting only a few months before old habits crept back. But that year was different. I set a clear goal: to compete in an obstacle course race. This concrete target was a key factor in making exercise almost non-negotiable in my daily life. Last year, I completed my 56th race.

Once a resolution is made, using certain tactics can improve your chances of success. Based on advice from fitness experts and my own experience, here are some strategies that can help:

Set Long-Term, Achievable Goals

Starting too aggressively is a common mistake, according to Peter Duggan, a strength and conditioning specialist. He points out that people often push too hard and end up injured by January’s end. Instead, having a longer-term goal with a clear plan can keep you on track. This might include a 5K race in April or a 90-day challenge where you track your progress each month. This way, if you miss a goal in January, you still have February and March to adjust and move forward. For beginners, starting small with simple goals, like walking or jogging a couple of times a week in January, then progressing to running 25 minutes a few times a week in February, can build momentum for later goals.

Schedule Your Workouts in Advance

Relying on the hope that you’ll find time to exercise during the day is risky. Instead, block out specific times in your calendar for exercise, just as you would for meetings. This reduces the temptation to skip a workout when other things fill your day. I schedule my workouts in color-coded blocks on my digital calendar, ensuring I don’t skip them because they’re as fixed as my work meetings. This approach takes away the uncertainty of “sometime today” and turns exercise into a scheduled commitment.

Use Visual Cues to Remind You

Visual reminders are powerful tools for reinforcing habits. For example, placing your workout clothes or shoes where you’ll see them first thing in the morning can serve as a gentle reminder to get moving. I keep a box with my yoga mat and other workout gear in a spot where I’ll see it regularly. Every time I pass by, it motivates me to make use of the equipment, even if I only have a few minutes. Making exercise accessible and convenient is also important. If you’re short on time, 20 minutes of exercise at home with dumbbells or a short HIIT session on an app can still be effective.

Build Accountability Gradually

Tracking your progress can be motivating, but when you’re just starting, it’s important not to let devices or gadgets become a distraction. Duggan suggests focusing on the basics first and using your body’s signals, like your breath or heart rate, to gauge progress. Over time, as you get more comfortable, you can incorporate fitness trackers or apps. Another simple but effective method is “completion signaling,” like checking off a box or marking a task as complete once you’ve finished a workout. I use my digital calendar to mark off workouts, and the satisfaction of checking that box motivates me to keep going.

Make Exercise Part of Who You Are

Exercise becomes truly non-negotiable when it becomes a core part of your identity. Research shows that linking exercise to your sense of self makes it easier to maintain the habit. For example, eight years ago, neither I nor my friends would have described me as "athletic" or "fit," but now these words are part of my identity, just like "writer" or "spouse." As your commitment to fitness grows, it becomes an essential part of who you are, making it harder to skip workouts even when life gets busy.

By using these strategies, exercise can become a lasting and non-negotiable part of your life.