Buffy's Bulletin
Don't Let Quitter's Day Get You
How to Build Consistency Without Burning Out
New Year’s resolutions can be meaningful. They can be motivating, clarifying, and a powerful reset. But they’re also… kind of arbitrary.
There’s nothing magical about January 1. You don’t suddenly become more capable, disciplined, or deserving of change because the calendar flipped. You can decide to start fresh — or start again — any day you choose.
That’s why so many people hit a wall around the second Friday of January, often called Quitter’s Day — the point where motivation fades and the “new year, new me” pressure starts to crack.
If that’s where you are right now, here’s your reminder:
You didn’t fail. You’re just being invited to build habits that actually last.
And that doesn’t require more motivation — it requires consistency.
Consistency isn’t about willpower. It’s about systems, simplicity, and removing friction.
So if Quitter’s Day is knocking, here’s how to keep moving forward — without burning out or starting over (again).
1. Shrink the Goal (Seriously)
One of the fastest ways to quit is aiming too big, too fast.
Instead of:
• “I’m going to work out 6 days a week”
• “I’m cutting sugar forever”
• “I have to be perfect or what’s the point?”
Try:
• 2–3 gym sessions you can actually keep
• Protein at most meals
• One habit at a time
Consistency loves boring, repeatable wins.
You don’t need intensity — you need continuity.
Hot Tip: Showing up at 70% for months beats showing up at 100% for two weeks.
2. Separate “Off Days” From “Quit Days”
Missing a workout ≠ failing
Eating a cookie ≠ starting over
Feeling tired ≠ losing progress
The all-or-nothing mindset is the real resolution killer.
Instead of asking: “Did I mess this up?”
Ask: “What’s the next best choice I can make today?”
Progress is built by getting back on track faster, not by never veering off it.
3. Make the Gym the Easiest Part of Your Day
If your workouts require:
• Perfect timing
• High energy
• Elaborate prep
…they won’t last.
Some friction-reducing ideas:
• Go at the same time every day
• Have a “default” workout plan or specific program to follow
• Keep your gym bag packed
• Remove decision-making wherever possible
The less you have to think, the more likely you are to do.
4. Automate What You Can (Future You Will Thank You)
Here’s an underrated consistency hack: Stop relying on memory and motivation.
Just like autopay for bills or scheduled grocery orders, your health habits can be automated too.
That’s why we offer subscriptions on most of our supplements — protein, pre-workout, hydration, creatine, and more.
Why it matters:
• You don’t run out → no skipped days
• You don’t have to remember to reorder
• You remove a mental hurdle from your routine
Consistency thrives when your environment supports it.
If a habit is important, build a system that runs even when you’re tired, busy, or unmotivated.
5. Redefine “Success” This Year
This might be the most important one.
Success isn’t:
• Never missing a workout
• Eating “clean” 24/7
• Being perfectly motivated
Success is:
• Showing up more often than you don’t
• Course-correcting instead of quitting
• Building habits you can live with year-round
Quitter’s Day doesn’t mean you failed — it means you’re being invited to do things differently.
Final Reminder 💛
You don’t need to start over.
You don’t need a new plan.
You don’t need more motivation.
You just need one small, repeatable step — and a system that helps you keep taking it.
We’re here for the long game.
And if today feels wobbly? That’s okay.
Consistency is built by staying — not by being perfect.
Ready to take the first step? Get started with subscribing to our most popular products:
Comments
Preworkout!