Tip #1: Use Implementation Intentions
This tactic involves setting a firm intention of when and where to act
on a habit. You create a mental contract that deters procrastination
by stating the specific conditions under which you’ll exercise.
Tip #2: Use SMART
Setting clear goals is essential when creating new habits. That’s
where the SMART framework comes in. SMART stands for Specific,
Measurable, Achievable, Realistic, and Time-bound. This approach
makes resolutions more actionable and attainable.
Tip #3: Design Your Environment
Modifying your environment means arranging your physical space to
make the next action towards your exercise routine as effortless as
possible. This could mean placing visual cues in prominent places or
restructuring your environment to reduce the steps between you and
your exercise.
Tip #4: Use Temptation Bundling
This technique involves coupling a task you need to do (exercise)
with one you want to do (like watching your favorite TV show). The
idea is to increase the attractiveness of working out by associating it
with an enjoyable activity, thus creating a powerful, positive emotion
to create a positive feedback loop where exercise becomes a vehicle
for pleasure rather than a chore.
Tip #5: Join a Culture
Embracing a community with similar fitness goals can provide a
sense of belonging and motivation. By aligning with a culture that
values exercise, their behavioral norms naturally encourage you to
make similar choices, making your fitness journey feel like a shared
endeavor rather than a solo mission.
Tip #6: Reduce Friction
Eliminate any hindrance or obstacle that makes starting or
completing your workout difficult. It’s
about streamlining the process and
removing barriers. Minimizing the effort
required to begin your exercise makes you
much more likely to do it, even on days
when motivation is low.
Tip #7: Prime the Environment
Set up your physical surroundings in a
way that naturally leads to the start of a
workout.
Tip #8: Use the Two-Minute Rule
Any new habit should be downscaled so
that it can be done in two minutes or less.
This concept is about making the habit so
simple that it’s almost harder not to do it.
It’s a trick to bypass internal resistance and
the inertia of starting. The idea is to make
the threshold for starting so low that it’s
nearly impossible not to begin.
Tip #9: Automate Your Habits
Set up systems and cues that operate with
minimal input from you. Use technology or a routine to take the
decision-making out of the equation.
Tip #10: Use Reinforcement
Reinforcement involves giving yourself a reward that feels good
immediately after exercising, increasing the likelihood of repeating
the habit. It’s about instant gratification—making the benefits of
working out something you don’t have to wait for.
Tip #11: Use a Habit Tracker
A habit tracker is a visual tool that allows you to see your progress
over time. It provides immediate evidence of your hard work, which
can be incredibly satisfying.
Tip #12: Never Miss Twice
This rule is about bouncing back quickly after a missed workout.
Missing a day is normal, but the key is not letting one miss become a
streak. It’s about maintaining momentum and not letting one slip-up
derail your fitness routine.
Applying these tactics helps turn exercise into a lifestyle rather than
a routine. With each small habit reinforcing the next, you create a
steady cycle of positive change. As exercise becomes second nature,
you build real momentum that sticks for the long haul.
How a Physical Therapist Can Help
Whether you’re just beginning your fitness journey or a seasoned
veteran, setbacks can happen. If you’re experiencing chronic pain or
occasional discomfort, seeking treatment from a qualified physical
therapist is essential for adequate recovery, and regular sessions
with a physical therapist can significantly improve your mobility,
reduce pain, and enhance your overall quality of life. Take the first
step towards recovery by finding a physical therapy location near
you. Early intervention can lead to quicker and more effective relief,
allowing you to return to normal activities and get back to what you
love.
