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As the clock strikes midnight on December 31st, many of us are filled with optimism, ready to embrace change and make resolutions for the year ahead. However, this enthusiasm can sometimes lead to overambitious goals that feel unattainable by February. Instead of overwhelming ourselves, we can focus on setting realistic resolutions and adopting a consistent, steady approach to self-improvement and feel great doing it!

The Science behind resolution making 

Having spent years in the dance and fitness industries I’ve learned a little bit about the body and what is happening inside when we feel good and what is happening inside our brains.

When you commit to a resolution—especially when you say it out loud or share it with others—your brain rewards you with a surge of dopamine, the “feel-good” hormone. This dopamine release creates a sense of excitement and motivation, giving you a temporary high that can make your goals feel within easy reach. This is why the early days of a new resolution often feel exhilarating.

Andy Gardiner “Surrender Dorothy” (Photo by Haydn Brown)

However, this initial enthusiasm doesn’t last. As the novelty wears off and the brain stops releasing as much dopamine, motivation can wane. This is where many people struggle and sometimes give up on their goals. Understanding this process is key to sticking with your resolutions. Recognising that the dip in motivation is natural—not a sign of failure—can help you push through and stay consistent. We all fall off the bandwagon it’s how we get back up and back on that counts!

Why Realistic Resolutions Matter

Making grand declarations to completely transform your life might sound inspiring, but they can also set you up for disappointment. Unrealistic goals—like hitting the gym daily after months (or years) of inactivity—are difficult to sustain. I have found it’s better to aim for achievable milestones that you can build on over time. For example, committing to exercise three times a week is more manageable and gives you room to grow without feeling defeated.

Consistency over perfection

Newsflash! Nobody is perfect! The key to achieving lasting change isn’t perfection—it’s consistency. Showing up for yourself, even in small ways, adds up over time. Progress doesn’t happen overnight, but with patience and persistence, those small actions become habits. I like to remember that skipping a workout or indulging in dessert doesn’t mean I’ve failed; it’s just part of the process. What matters is getting back on track and continuing forward.

Fitness Journeys: Expectation vs. Reality

When starting a fitness journey, it’s easy to imagine quick results—losing weight rapidly or building muscle effortlessly. The reality is often slower and more challenging. The key is to enjoy the process rather than fixating on the outcome. Take milestone pics so you can witness the transformation process yourself I find this very rewarding! Celebrate small victories, such as completing your first full workout or sticking to your schedule for a month. These wins will keep you motivated as you progress.

Andy Gardiner “Surrender Dorothy” (Photo by Haydn Brown)

One Habit at a Time

Attempting to overhaul your entire lifestyle all at once is overwhelming. Instead, I find focussing on cutting one bad habit at a time and replacing it with a positive one. For example, if you want to eat healthier, start by swapping sugary drinks for water. Once that feels natural, move on to another habit. Gradual changes are easier to maintain and more likely to become ingrained.

Brave the First Step

The hardest part of starting something new—whether it’s joining a gym, enrolling in a fitness class, or trying a new hobby—is often taking the first step. Fear of judgment or failure can hold us back, but remember, every expert was once a beginner. Stepping outside your comfort zone might feel intimidating, but it’s also where growth happens. I was told by the first Choreographer I worked with “we learn more about ourselves in an unknown place” this has stayed with me throughout my entire career 

Overcoming the enthusiasm trap

When the initial burst of enthusiasm fades, lean on discipline rather than motivation. Create systems to support your goals, like setting reminders, tracking your progress, or finding an accountability partner. A buddy system or group really support accountability and training or doing something creative in groups release both dopamine and serotonin- win! Celebrate small wins to keep dopamine levels steady and help you associate positive feelings with sticking to your goals, even when it’s hard.

A fresh start, your way

Ultimately, the New Year is a time to reflect and reset, but change doesn’t have to happen overnight. Whether your goal is to improve your fitness, develop a skill, or break a bad habit, take it one step at a time. Be kind to yourself, embrace the journey, and remember that progress is more important than perfection.

Andy Gardiner “Surrender Dorothy” (Photo by Haydn Brown)

Here’s to a year of realistic resolutions, steady growth, and enduring success!

Happy 2025 everyone 

Andy – Mr Gay Great Britain 2024 x

https://www.societyofstrays.co.uk

Social: @AndyJGardiner and @mrgaygreatbritain

All images supplied.

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