January 1st

Goal setting that actually works 

Old truths beat new tricks

 “We don’t need to be taught new ideas so much as to be reminded of old truths.” C. S. Lewis 

This is the quote everyone should come back to every January. 

Because January is loud. New trends. New hacks. 

New “one weird trick” solutions. Influencers paid handsomely to convince you that this year will be different… if you just buy this thing. 

You’re expected to wade through all of it and call it progress. 

But real progress rarely comes from what’s new. It comes from what lasts. 

The boring stuff. The fundamentals. 

The basics that still work when the hype fades and the ads stop following you around. 

So here’s the challenge. 

Double down on the fundamentals. 

Be sceptical of the shiny solution. Build behaviours that still matter in February. And March. And beyond. 

Because consistency beats novelty. Every time. 

If you don’t know the destination, any road will do

“If you don’t know where you are going, any road will get you there.” Lewis Carroll 

Most people don’t fail because they’re lazy. 

They fail because the goal is vague. “Get fitter.” “Train more.” “Be healthier.” That’s not a goal. 

That’s a vibe. Clarity changes everything. 

What are you actually working towards? 

 Four training sessions a week. Your first pull-up. Five kilos lost. Your first HYROX. A half marathon. 

Once the goal is clear, the plan gets simpler. 

Your week has structure. 

Your sessions have purpose. 

Progress becomes measurable. 

 No guessing. No drifting. Just direction. 

Big goals require small, slightly awkward steps

 “You should attempt things that are difficult enough to guarantee some early embarrassment, but important enough that long-term regret is unlikely.” James Clear 

Big goals sound great. 

They also scare people into doing nothing. Here’s the reality. 

If the goal matters, you’re going to look a bit foolish at the start. You’ll be slow. Uncoordinated. Out of breath way too early. 

That’s not failure.

That’s the entry fee. 

 The way forward is micro goals. 

Small, specific wins you can hit this week. 

 Train three times. 

Add five kilos to a lift. 

Run ten minutes without stopping. 

Prep food for a few days. 

 Each one creates momentum. 

Momentum builds confidence. 

Confidence keeps you showing up. 

You don’t need to obsess over the finish line. 

Just focus on the next step. 

Stack enough of them and you’ll end up somewhere impressive. 

Tomorrow doesn’t happen by accident

 “Tomorrow belongs to the people who prepare for it today.” Malcolm X 

Good intentions don’t survive busy schedules. Preparation does. Book sessions in advance. 

Plan training around real life, not ideal life. 

Have food ready before hunger makes the decisions for you. Waiting to “feel ready” is a trap. 

Future progress is built by today’s boring prep. 

You don’t need more willpower. You need people

Motivation is unreliable. 

Willpower is overrated. 

 People change behaviour. 

Tell someone what you’re aiming for. 

Train with someone on the same days, even if it’s different times. “I trained this morning. 

Your turn tonight.” 

That shared expectation matters. 

And then there’s coaching. 

If you’re booked in and don’t show, someone notices. 

Someone asks. 

That gentle pressure keeps consistency alive. 

 That’s accountability. Not shouting. Not guilt. Just awareness. 

Nutrition: still not sexy, still essential 

Everyone wants the training plan. Nobody wants to talk about food. 

Unfortunate, because it matters. 

 It doesn’t need to be perfect. It needs to be repeatable. 

Protein at meals. Carbs to fuel training. Fats for health. Fruit and veg for colour, energy, and recovery. 

Macros shape performance. Micros shape how you feel. 

Start small. Add protein. Add colour. Prep ahead. 

Then adjust intake to match training. 

Hard days need more fuel. 

Easy days need less. 

No extremes. 

No drama. 

Just consistency. 

Sleep: the cheat code nobody wants

Everyone nods along to this part. 

Almost nobody acts on it. 

Late nights. Endless scrolling. Broken sleep. 

Then wondering why training feels ten times harder than it should. 

 It’s not motivation. It’s exhaustion. 

Try this for a week. Seven hours sleep. Phone off an hour before bed. 

Energy improves. Training improves. Life feels easier. 

 Annoyingly effective. 

Discipline beats motivation (sorry)

Motivation is great. When it shows up. 

Discipline is better. It doesn’t care how you feel. 

Discipline gets you through the door on average days. That’s where results are built. 

Use motivation when you can. New trainers. Fresh gym gear. A playlist that gets you moving. 

Once you’re in, the plan, the people, and the environment do the rest. 

The takeaway

You don’t need a new system. 

You need old truths applied consistently. 

Clear goals. 

Small wins. 

Preparation. 

Accountability. 

Fuel. 

Sleep. 

Discipline. 

 January 1st isn’t about reinventing yourself.

It’s about remembering what works and actually doing it.