Every time I walk past my combined rowing machine and exercise bike on the way to the laundry, it stares back at me, a silent reminder of broken promises to myself. The yoga ball, the trampoline, the dusty weights, they all seem to mock me with whispers of “maybe tomorrow.” Sound familiar?

You’re not alone. Most of us have a piece of forgotten gym equipment silently judging us.

Research shows that while seven out of ten adults set New Year’s goals, most resolutions don’t survive beyond six months. So why do we fail? And, more importantly, how can we do better?

Humans are wired for self-improvement. Psychologist Abraham Maslow famously put self- actualisation, the drive to be the best version of ourselves, at the top of our needs. Exercise feels like a natural way to fulfil that goal.

But here’s the twist: our brains evolved to conserve energy. In the Stone Age, resting whenever possible was vital for survival. Now, that survival instinct works against us, making the couch far more appealing than the rowing machine.

Behavioural scientists suggest we can use small, intentional changes, nudges, to make exercise less of a battle:

● Ease the effort: Stop setting yourself up for failure. Keep your machine set up and ready to go. Make it as easy to use as possible.

● Temptation bundling: Pair exercise with something you love. Watch your favourite streaming series while rowing or listen to an engaging podcast as you cycle.

● Leverage guilt (just a little): That machine was expensive, and it’s not earning its keep. Unlike a gym membership, it’s always there, ready for you.

● Make it social: Join an online challenge or community. Sharing your progress (or struggles) with others can make a difference.

● Start small: Five minutes is better than nothing. Small wins build momentum and reinforce the habit.

I’m not writing this as someone who’s figured it all out. My journey to the laundry often feel like a walk of shame.

Broken promises don’t have to stay broken. With the right nudges, 2025 could be the year we reclaim our equipment and our confidence. After all, every step counts, even the ones to the laundry.

This article draws on insights from the original piece, "Why your spin bike has become a clothes rack and what you can do about it, according to behavioural science" published in The Conversation.