How to Make Exercise an Unbreakable habit

Written by Elaine – Journey to Mobility

Exercise can sometimes feel like a chore. It’s often something we easily put off doing at the end of the day. However, choosing to not workout is reinforcing a habit of its own -the habit of ‘not going’ or ‘not showing up’ to your workouts. How you can move from working out once or twice a week to making exercise something you want to do everyday?

After working out consistently for over 6 years, I’ve learned a few tips on how to build and sustain an exercise habit. Let’s dive into why each of these tips work and how you can immediately implement them to stay on top of your game even if you don’t like going to the gym.

6 Tips to Make Exercise an Unbreakable Habit

Habits are behaviors that you repeat over and over again. Here are 6 simple tips to help keep you motivated and build a system that you will stick to.

1) Set Identity-Based Goals

How it works: Most people focus on outcome-based goals or what they want to achieve by going to the gym. The key to building sustainable habits, in the words of James Clear is to create identity-based habits where we shift our focus from what we want to “who we wish to become” (1). This requires you to change the beliefs you currently have about yourself.

There are 3 types of goals. Outcome-based goals (what you get), process-based goals (what you do) or identity-based goals (what you believe). 

Many people set outcome-based goals. We see what other people have and we want those things. 

True and sustainable behaviour change happens when you reframe your internal thoughts from “I want to lose belly fat and finally get into shape this year” to “I want to become someone whose athletic”. In order to build this identity, you need to prove it to yourself by doing what athletes do -train everyday. When you catch yourself thinking of outcome-based goals, remember who it is that you want to become.

2) Start Small

How it works: To build a habit, you need to pair it with action. Start by creating a habit so small that you can’t say no to then practice it everyday.

When you first start working out, it’s easy to think that we can do more than we can. Challenges that are too big feel intimidating and we react by not doing anything. This prevents us from creating the lifestyle we want because habits are the result of taking consistent action.

The idea is simple. Set a task so small that you can’t say no to it (2). It should only take 1 minute. Focus doing that small task each and everyday. This could mean changing to your gym clothes immediately after work or putting a filled bottle of water next to your running shoes. Anything that would remind you that it’s time to start your workout.

When I did the Insanity home workout program, we would breathe in and out by raising our arms over our heads for a few breath cycles. Over time, I noticed that this little breathing exercise gave my body the signal that it was time to “go”.

Set your small task. Something you can stick to even on days where you tell yourself that you don’t have time. Practicing this little task everyday will help you feel ready for your workout. On days where you don’t feel like working out, use this simple cue to give you the motivation you need to be successful.

3) Build Exercise Into Your Routine

How it works: Clearly state when your workout will be “this week, I will exercise on [DAY] at [TIME OF DAY] at/in [PLACE].” (3) Exercise should fit into your existing routine.

It’s easy to push off a task if you don’t have the intention to see it through. Saying your implementation statement out loud helps remove ambiguity and it puts your thoughts into clear actions. If you use a scheduling app or calendar to keep track of your daily tasks, use it to block off your workouts at least a week or two in advance. This technique is a simple way to visualize how your workouts fit into your current life.

4) Have a Workout Plan

How it works:  Having a workout plan helps you focus and make progress in the right direction. If you don’t have focus, you may find that you’re working out but not getting the results you want.

Determine what your goals are, then find a workout plan that targets those goals. Having a workout plan helps you go into a workout knowing exactly what you’re doing and measures consistency. If you’re looking to build strength find a strength-training routine that works on compound movements. If you’re looking to improve flexibility, find a routine that targets your hips, hamstrings, quads, and calves. Then do the routine for 2-3 months, crossing off one day at a time.

5) Take Progress Pictures and Measurements

How it works: Transformation pictures are so powerful because it shows us point A and point B. Taking pictures and measuring your body prior to starting a workout program gives you an objective starting point.

Take pictures from your front, side, back while flexed. I took pictures on a weekly/biweekly basis while weight training and daily videos when training for flexibility.

For the body measurements, start from the top and measure down your body. Measure your chest, L R biceps, waist, hips, glutes, L R thighs, and L R calves. Following the example below. Make sure that your muscles are flexed.

Only measure your results at the end of your workout plan. Typically this would be 2-3 months of working out 4-6 times a week. Give your body time to make those changes happen.

6) Fall in Love with the Process

How it works: There is no shortcut for getting results fast. Results ultimately come to what you practice everyday.

Not everyone will fall in love with the gym and that’s okay. Find a sport or physical activity that you enjoy doing and constantly challenges you. I found out what I enjoyed doing by taking a variety of workout classes or following free workout routines on youtube. Once you get into the groove of just doing what you love, the results will come over time. At the beginning, your goal should be to complete workouts one day at a time. 

Takeaway

There’s no shortcut to a healthy lifestyle. Exercise becomes a habit when you decide on who you want to become and taking consistent action by ‘showing up’ to your workouts even on days where you don’t feel like going. The feeling of getting your workout done should be your reward. Over time, what you build is a system that runs on its own, when you lose track you’ll be able to pick yourself up and keep going. If you start small, have a plan, track your progress, each workout you complete will be a step in the right direction. Be patient.