top of page
Dot Paint Splatter

The Power of Goal Setting: Why Motivation Fades and How to Sustain It

  • Writer: Marvic Debono
    Marvic Debono
  • Dec 31, 2024
  • 4 min read

Updated: Mar 18

TL;DR Goal setting is essential for achieving fitness and personal success, but many lose motivation shortly after setting ambitious targets—especially around New Year’s resolutions. According to Daniel Kahneman’s Thinking, Fast and Slow, this occurs because our brains operate on two systems: System 1 (impulse-driven) and System 2 (deliberate, effortful thinking). Initially, System 2 drives goal setting, but over time, System 1—favoring comfort—takes over, leading to setbacks.


To combat this, break goals into smaller milestones and celebrate progress. Regular check-ins, SMART goals (Specific, Measurable, Achievable, Relevant, and Time-bound), and accountability through personal training and community support significantly increase long-term success.


At My Personal Trainer Malta, we integrate structured goal setting into every fitness and nutrition plan, ensuring sustainable results. Build momentum, stay motivated, and achieve lasting transformation by setting realistic, trackable goals that align with your lifestyle.


Celebrating Progress – Every Step Counts Toward a Healthier, Stronger You.
Celebrating Progress – Every Step Counts Toward a Healthier, Stronger You.

The Power of Goal Setting: Why Motivation Wanes and How to Reignite It


Introduction

As the New Year rolls in, millions set resolutions to lose weight, get fit, or adopt healthier habits. Yet, studies show that 80% of New Year’s resolutions fail by February. The initial enthusiasm fades, and old habits resurface. Why does this happen? More importantly, how can you stay on track long after the initial excitement?


The answer lies in understanding the science behind motivation and the power of goal setting. Drawing insights from Daniel Kahneman’s groundbreaking book Thinking, Fast and Slow, we can shed light on the psychological mechanisms at play and how to harness them for lasting fitness success.


Why Goal Setting Matters

Setting goals gives direction and purpose. Whether it’s losing fat, building muscle, or improving overall health, goals act as a roadmap. They provide structure, measurable targets, and motivation to keep going.

At My Personal Trainer Malta, we emphasize the importance of SMART goal setting to ensure our clients stay consistent. By defining clear objectives, you can track progress and celebrate each victory along the way.


Why Motivation Fades (According to Thinking, Fast and Slow)

In Thinking, Fast and Slow, Daniel Kahneman explains that the human brain operates using two systems:

  • System 1 – Fast, impulsive, and emotional.

  • System 2 – Slow, logical, and effort-driven.

When setting goals (like fitness resolutions), System 2 takes charge, making calculated decisions about our future. We envision hitting the gym regularly, eating healthier, and staying disciplined.

However, as time passes, System 1 reasserts itself. This part of the brain prefers comfort and instant gratification—skipping workouts, indulging in treats, and falling back into old patterns. The result? Lost motivation and derailed goals.


The New Year Resolution Trap

New Year’s resolutions are a classic example of System 2 ambition clashing with System 1 comfort. On January 1st, energy is high, but by February, the excitement wanes. The key isn’t setting more resolutions—it’s creating sustainable goals that work with both systems of the brain.


How to Sustain Motivation and Achieve Long-Term Fitness Goals


1. Break Goals into Smaller Milestones


Large, ambitious goals (e.g., losing 20kg) can feel overwhelming. Instead, break them into manageable targets:

  • Lose 2kg per month.

  • Train 3 days a week.

  • Increase daily steps by 1,000.

This keeps System 1 engaged through quick wins, reinforcing positive habits.


2. Focus on Habits, Not Just Outcomes

Kahneman highlights that habits form through repeated actions. Focus on building routines—like consistent workouts and healthy eating—rather than obsessing over long-term results.


3. Implement Accountability Systems

At My Personal Trainer Malta, we integrate personalized coaching, regular check-ins, and community-driven programs to keep clients accountable. Accountability increases success rates by 65%, according to behavioral studies.


4. Use SMART Goals

SMART goals drive long-term success:

  • Specific – Clearly define the goal (e.g., lose 5kg).

  • Measurable – Track progress (weigh-ins, measurements).

  • Achievable – Realistic targets (losing 1kg per week).

  • Relevant – Align goals with your lifestyle.

  • Time-bound – Set a deadline (3 months).


5. Celebrate Milestones

Even small victories trigger dopamine release, reinforcing the desire to continue. Celebrate each milestone—whether that’s completing a month of workouts or sticking to a nutrition plan.


Building Sustainable Success with My Personal Trainer Malta

At My Personal Trainer Malta, we believe in more than just quick fixes. Our programs integrate:

  • Personalized fitness plans tailored to individual goals.

  • Nutritional guidance that complements training.

  • Community-driven motivation through group sessions and online tools.

By setting achievable goals and offering continuous support, we help clients overcome setbacks and maintain long-term motivation.


Final Thoughts: Embrace the Process

Motivation may waver, but with the right strategies—SMART goals, accountability, and community support—you can overcome these challenges. Whether you're starting fresh this New Year or reigniting old goals, the key is to start small, stay consistent, and celebrate every step forward.

Transform your health and fitness with My Personal Trainer Malta—where goal setting meets sustainable results.


Ready to set and achieve your goals? Contact us today and take the first step toward lasting transformation.


Looking to reach your fitness goals faster? Start your transformation with a certified Personal Trainer in Malta. Whether you're new to fitness or looking to level up, our Malta Personal Training services are tailored just for you. Discover the power of Personal Training Malta and become your best self with expert guidance from a trusted Malta Personal Trainer.







留言

bottom of page