We are hitting the end of January and a fair few of you out there have maybe wobbled on the old resolutions that you decided to make.
This is just a reminder that it’s never to late to get back on the horse, no point in saying fuck it all and just leaving it there.
But, let’s have it right, there is a really good chance that you’re not lazy, you’re just overwhelmed.
You’re not failing at your goals because you “lack discipline” or “aren’t motivated enough.” You’re just trying to do everything at once, burn the candle at both ends, and probably get shredded, earn a promotion, meal prep for the week, AND rediscover your inner child before 6am on a Monday.
Breathe.
If you actually want to change your habits — and I mean properly, long-term, deep-down, stick-to-it change — then you’ve got to stop looking at the big scary mountain and start by just putting your trainers on.
Welcome to the Fox Den guide to habit-building: no fluff, no ice baths (because it’s fucking cold enough anyway), no 4am club — just real talk, smart actions, and results that stick.
Step 1: Start Stupidly Small
You know what kills new habits? Trying to do too much, too soon. You decide to start running, so you plan 5k a day, every day, from scratch. By day three you’re limping like a zombie and wondering if “activewear” is just a cruel joke.
Don’t be that person.
Instead:
- Want to run? Just put on your shoes.
- Want to write a book? Write one sentence.
- Want to eat better? Start with breakfast.
Make it so bloody easy you feel daft saying no to it. That’s how momentum builds. That’s how consistency wins.
Step 2: Make It Obvious
If your habit relies on memory or motivation, you’re already losing.
Tie your new habit to something you already do:
- “After I make coffee, I’ll do 10 squats.”
- “After brushing my teeth, I’ll do a 60-sec stretch.”
Or design your environment to make the good stuff easier:
- Put your gym kit at the end of the bed.
- Leave a bottle of water on your desk.
- Hide the crisps behind something you hate (like quinoa).
Habit cues work — use them.
Step 3: Replace Don’t Remove
Trying to stop scrolling TikTok? Good luck if your phone’s still glued to your hand.
Habits aren’t just actions — they’re responses to something. Stress, boredom, hunger, procrastination. So find what you’re really craving, and give it a better outlet:
- Stress eater? Try a walk or deep breathing before you reach for the snacks.
- Phone zombie? Swap scrolling for reading 1 page of a book or messaging a mate.
Don’t fight the feeling. Replace the routine.
Step 4: Reward the Effort, Not Just the Outcome
Here’s the kicker — your brain doesn’t give a toss about long-term goals. It wants now. It wants “oooh, that felt good.”
So make your wins feel good:
- Tick it off a habit tracker (don’t break the streak).
- Use a fancy soap after your workout.
- Blast your favourite guilty-pleasure song once you’re done.
Small wins, stacked consistently, become big wins over time.
Step 5: You’re Not Building Habits — You’re Building Identity
Anyone can “do Dry January.” But becoming “the type of person who doesn’t rely on booze every night” — that’s identity.
So don’t just say “I want to eat better.”
Say:
- “I’m someone who takes care of their health.”
- “I’m becoming someone who trains consistently.”
- “I’m not perfect, but I’m better than I was last week.”
You’re not chasing habits. You’re becoming someone new.
Fitness & Food — Keep It Fox Den Simple
You don’t need:
- Two-a-day workouts
- A macro calculator tattooed on your wrist
- To become a bloody monk
You do need:
- One solid workout a day (max) or at least movement every day.
- At least 1–2 rest days a week
- To batch cook now and again
- To drink water and sleep like a legend
Want to improve your diet?
- Stop buying 17 snack bars and wondering why you’re always hungry.
- Buy frozen veg. Use tins. Plan 3 meals a week and wing the rest.
- Eat real food most of the time, not all of the time.
The goal isn’t perfection. It’s consistency. Small steps, boring as they are, done over and over. That’s how habits stick. That’s how you win.
How to Track
You don’t need an app. You need a calendar.
Put a big X every day you do the thing.
Miss one? Fine. Miss two in a row? That’s when the wheels fall off. Stick with the rule of one.
Track effort, not just outcome:
- Did you train today? X.
- Did you eat three meals? X.
- Did you not smash an entire pack of Hobnobs while reading this? Big X.
Reward Without Undermining
Win with real rewards:
- Buy that little thing you’ve been looking at after 14 consistent days.
- Book that new gym outfit after 30.
- Guilt-free bath with a podcast after training.
Don’t reward yourself with junk food — that just resets the habit loop you’re trying to break.
The Wrap Up
You don’t need to change your whole life.
You just need to remember the following:
- Start tiny
- Be consistent
- Build identity
- Track wins
- Celebrate small stuff
- Keep showing up
You’ve got this. Now go slap an X on today’s tracker and start becoming the version of you that doesn’t need to “start over” every Monday.
