Choose activities that make you feel happy and confident
If your workout is unpleasant or makes you feel clumsy or inept, you’re unlikely to stick with it. Don’t choose activities like running or lifting weights at the gym just because you think that’s what you should do. Instead, pick activities that fit your lifestyle, abilities, and taste.
Start small and build momentum
A goal of exercising for 30 minutes a day, 5 times a week may sound good. But how likely are you to follow through? The more ambitious your goal, the more likely you are to fail, feel bad about it, and give up. It’s better to start with easy exercise goals you know you can achieve. As you meet them, you’ll build self-confidence and momentum. Then you can move on to more challenging goals.
Make it automatic with triggers
Triggers are one of the secrets to success when it comes to forming an exercise habit. In fact, research shows that the most consistent exercises rely on them. Triggers are simply reminders—a time of day, place, or cue—that kick off an automatic reaction. They put your routine on autopilot, so there’s nothing to think about or decide on. The alarm clock goes off and you’re out the door for your walk. You leave work for the day and head straight to the gym. You spot your sneakers right by the bed and you’re up and running. Find ways to build them into your day to make exercise a no-brainer.
Reward yourself
Rewards are powerful behavior reinforcers, so immediately reward yourself when you successfully complete a workout, reach a new fitness goal, or simply show up on a day when you were tempted to ditch your exercise plans. Rewards are most effective when they’re something you look forward to, but don’t allow yourself to do until after exercise. It can be something as simple as having a hot bath or a favorite cup of coffee.
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