Why Quitting A Program After 4-6 Weeks is So Common

Not many things pan out the way they do in your head.

That could be for a bunch of reasons, which we will cover today, and one I faced yesterday, was a curveball that was out of my control.

Flight scheduled for 10:20pm from NY to London – we board the plain, I get ready to sleep.

Announcement ''We are slightly delayed due to technical reasons''.

Voice in my head, sure, this is normal.

Next announcement ''we sincerely apologise, we are going to have to ask you to leave the plane. We have another plane waiting for you''

What was then meant to be a 1-hour delay, turned into a 3-hour delay real fast.

Now, instead of a 10:30am arrival, it would be a 1:30pm arrival.

I whipped out my laptop, adjusted some client programs, planned some content and started to write this.

I did what I had to do, I adapted – my mindset was flexible.

4-6 weeks in seems to be the drop off point

When making that decision to change, you are full of motivation and usually fed up with your current situation in some way.

After working with 100s of clients and speaking to 100s of coaches, these seem to be the top 6 reasons why you are falling at that 4-6 mark.

1. You have unrealistic expectations. ''John lost 20lbs in 30 days, so can I'' – but what John didn't tell you is, he's done that 20 times, he's just not yet sick of YoYo dieting. So then when you go for it, and don't get the results you want, you tap out. Your mind does not perceive the reward worthy of the effort.
2. You've taken on too much. You've gone from doing nothing, to 5 sessions a week in the gym. From eating whatever you want, to eating like a squirrel. You suddenly get busy and can no longer commit to that plan, you park it until you have more ''free time''.
3. There is no accountability in place. There's no one but you to answer to, no one making sure you complete your sessions, and you're progressing with them. You just don't have someone to bounce ideas off and keep you on track.
4. You find it boring. This is usually because of the above, and now you're not seeing the results you want. Many people talk about falling in love with the process, and yes, I believe you must. But, it will likely take some time, especially if it's new to you.
5. Relying on motivation. I don't know anyone that's motivated 100% of the time, and let's face it, motivation, at best, is fleeting. 19 years in, there are plenty of times I don't want to workout, but it's a habit, not a decision. Don't worry, it won't take you 19 years to solidify that habit!
6. Comparisons. Yes, you should always be making progress, but not comparing your progress to others. It's very easy to do that and become disheartened real fast. Comparing your first act to someone's highlight reel when you have no idea what their story is.

How to make sure you don't quit!

1. Set SMART goals. Getting clearer on your goals will help you break them down and focus on the bigger picture.
2. Start really small. Instead of diving head first into the gym, set aside 20-30 minutes x1-3 a week for home workouts. Start to build the habit of working out.
3. Get some accountability. Get a friend or partner to check-in with you once a week to discuss your progress and struggles. You could also hire a coach!
4. Make it as enjoyable as possible. Include exercises you like, track your progress, set some strength goals and celebrate your wins. At the same time, remember, progress fuels enjoyment, it can take several weeks.
5. Shift your mindset. Rather than feeling like you're going to love every session, understand, you need to make this a priority and that you'll never regret working out or making a better decision with a meal.
6. Compare you to you. Yes, easier said than done, so are most things. But, if you're tracking your weight, measurements and photos, you can constantly compare your starting position to where you are now and see how far you've come.

Remember, quitting is a choice and your actions along with your mindset will impact that choice.

Look for progress and not perfection.

Remember how long it's taken you to realise that it's time to change and stop expecting overnight magic.

Ask yourself today, out of these 6 reasons, which sounds most like you? Not all of them will apply to you!

That's all I wanted to cover today.

Have the best day ever and we'll talk soon.

Adam