We often think of January 1 as the perfect time to kick off new fitness goals. But what if I told you the last quarter of the year is actually a better time to get started?
While there's no overwhelming consensus that goal-setting is always more effective in the fall, I recently read several articles that support the idea that people may have better success with autumn goals than New Year's resolutions. According to research on goal-setting, many people tend to abandon their New Year's goals within the first few weeks, with only about 8% achieving them. On the other hand, setting goals during natural transitional periods, such as the fall, may align with psychological patterns that make us more likely to succeed.
Here’s why Autumn is ideal for setting—and achieving—your goals:
Success is More Likely! - People who set goals in Autumn are more likely to achieve them. Studies indicate that those who join fitness or weight loss programs in the fall are twice as likely to reach their goals compared to those who start in January. Why? The end of the year naturally feels like a “less crowded” time to make significant changes, without the pressure and noise of New Year’s resolutions. It gives you time to create a routine, build momentum, and head into the holidays with healthier habits in place.
It Has the ‘Fresh Start’ Effect - Remember the excitement of being a child and the anticipation of fall, when it meant starting a new school year, carefully selecting and putting on new shoes, and then opening up a fresh composition notebook, its pages blank and waiting to be filled with your ideas, dreams, and efforts.
Fall brings a unique sense of renewal and clarity. As leaves change and the weather cools, there’s a natural shift in mindset, making it easier to focus on what matters. It’s a time to shed old habits and declutter aspects of life that no longer serve you. This season invites a clean slate—a chance to start fresh without waiting for a new calendar year. By clearing mental and physical clutter now, you’ll be setting yourself up for long-term success, creating space for your new goals.
Natural Transition - The seasonal shift from summer to autumn aligns with cycles of change. Nature is winding down from the energetic buzz of summer, making it a perfect time to slow down, reflect, and reset your intentions. Tapping into this natural rhythm can make your transition into fitness goals smoother. The cooling temperatures also make outdoor exercise more comfortable, and many of us feel an instinctual pull toward routine and structure, just as the school year starts.
There’s Still Time to Make an Impact. - Just because the year is winding down doesn’t mean your chance to make meaningful progress is over. In fact, the last quarter of the year provides ample time to set new goals and achieve real results. Ask yourself: What do you still want to accomplish before the year ends? Whether it’s improving your stamina, building strength, or even dropping a few pounds, starting now gives you 12 full weeks to make progress. Why wait until January when you can already be ahead?
Jump Start Your Long-Term Goals! - Let’s say you have a larger fitness goal for next year, like losing 30 pounds or training for a marathon. These kinds of goals realistically take months to achieve, so why not start now? By getting a head start this fall, you’ll enter the new year with progress already under your belt. You’ll also have built the foundation of healthy habits, making it much easier to maintain momentum in January. Plus, starting early reduces the pressure and makes your goal feel more attainable over time.
How to Get Started with Your Fitness Goals
Before you dive into action, it’s important to set a goal that’s both specific and meaningful to you. A vague goal like “get in shape” is hard to measure and stick to, but something more defined, like “improve flexibility” or “build strength,” gives you a clear direction. Here are a few tips to help you set a goal that works for your life:
1. Be Specific
Your goal should be clear and easy to measure. For example, if your goal is to improve flexibility, set a target like “do 5 minutes of stretching each morning before breakfast for the next 30 days.” This gives you a simple action to focus on daily, helping you stay consistent.
2. Make It Meaningful
Think about why this goal matters to you. Maybe you want to improve your strength so you can move more easily throughout the day, or perhaps to have better mobility to help reduce joint pain. Visualize how you would feel and how your life would change if you achieved this goal. When your goal has personal meaning, it’s easier to stay motivated, especially during tough moments.
Choose a goal that seamlessly fits into your current routine. If eating healthier is your goal, start small by focusing on one meal at a time. For example, you could commit to a protein-rich breakfast, like swapping your bagel for scrambled eggs or Greek yogurt to start your day off well. Small changes like these are easier to maintain and can snowball into bigger results over time.
4. Track Your Progress
Set a timeline—whether it’s 30 days or the next three months—and track your progress along the way. Celebrate small wins, like completing your daily stretches or eating a healthy breakfast consistently for a week. Each milestone reinforces your progress and keeps you motivated to continue.
Don’t wait until January 1st to begin your fitness journey. Embrace the unique opportunity that the last quarter of the year offers, and take charge of your health goals now. The fresh start feeling, natural transitions, and chance to end the year strong make Autumn the perfect time to get going. What are you waiting for? Let’s make the most of this season!
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