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3 Tips to Un-quityour New Year’sResolutions

3 Tips to Un-quit
your New Year’s

By: Dr. Meredith Butulis, DPT, MSPT, OCS, CIMT, ACSM CEP, NSCA CSCS, NASM CPT, CES, PES, BCS, BB Pilates, Yoga, PBT level 3


In February, we recognize Quitter’s Day – the day that most people have given up on their New Year’s Resolutions. This is followed by a list of justifications as to why now just isn’t the right time. Yet, we make the same resolution again next year. The pattern repeats itself.

How can we break the cycle to find success in 2022? Explore these tips to reframe your resolutions for the 10 remaining months this year!

Size matters: Goals like “exercise every day,” “lose 20 lbs,” and “eat better,” are very popular. We soon find ourselves missing workouts, indulging more, and putting our fitness and nutrition in the back seat. The reason isn’t a lack of motivation, but rather that the goal is actually too big for us to see our mini wins. Instead of setting a big goal, set a goal that is only one small step of where you are today. Once your habits more consistently match that goal, set a new one.

You must give up: Goals like adding new habits require time. We try to pile new habits on top of our already over-booked schedules. This leads to being overwhelmed and giving up on the newest additions. Instead of adding, consider what you will carve out to make space for your new behaviors and actions.

Locus of control: Goals like “win a competition,” or “get elected,” rely on someone else’s decision. It is easy to feel rejected when the results don’t come out in our favor. Instead of setting goals that someone else controls, try setting goals under your own locus of control. Replace “win a competition,” with a goal like “practice my skill 30 minutes each day.” Daily practice is a conscious decision that you can win at every day. Take a moment to reframe your goals by adjusting size, carving out space, and selecting actions under your locus of control. Then, don’t wait for tomorrow! Give your reframed goals a try now!

Meet your contributor:

Dr. Meredith Butulis is an Assistant Professor at the State College of Florida, licensed Sport/Orthopedic Physical Therapist, Certified Exercise Physiologist, Strength & Conditioning Coach, Personal Trainer, and Yoga/Pilates Instructor practicing since 1998. She is the creator of the ISSA Fitness Comeback Coaching Certification, author of the Mobility | Stability Equation Books, and host of The Fitness Comeback Coaching Podcast. Learn more on IG @Dr.MeredithButulis or visit Http://

Website: Http://

Podcast host: Fitness Lifestyle for Busy People 

Author: Mobility | Stability Equation

LinkedIn: Meredith Butulis

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