Last updated on June 20th, 2023 at 09:45 PM
When it comes to exercise, it is one aspect of getting motivated, but another to stay motivated.
Whilst motivation is important, what you really need is to create a habit.
A habit takes typically around 21 days to form and is a behavioural pattern that we repeatedly perform.
They happen automatically and the more you do them, the deeper they’ll become stored in your brain.
Exercise can sometimes feel like a strain as physical results aren’t instant. If your goal is to lose weight, the process is quite slow and requires commitment, which can cause frustration.
There are things you can do which can train your brain into perceiving exercise as a habit in your life, the same as washing the dishes and running a bath!
- Get a Workout Buddy
Having a workout partner is a fantastic way to establish a fitness routine. When you exercise with a friend, you both become accountable to each other and feel a sense of responsibility to show up and complete your workouts together.
By supporting each other, you’ll create a consistent workout schedule and build up motivation. On days when you lack motivation, your exercise buddy can provide the morale boost you need.
- Establish Effective Exercise Cues
Implementing specific cues tricks your brain into prioritizing exercise. This practice should be maintained for approximately 21 days to establish a strong connection between yourself and physical activity.
Consider packing your gym bag the night before and leaving it in your car, putting on your workout clothes as soon as you wake up, or writing down your workout plan as the first thing you see in the morning. These cues will help you form healthy exercise habits. Additionally, identify triggers that may tempt you to skip workouts, such as consuming alcohol the night before.
- Reward Your Achievements
Rewarding yourself for your hard work can significantly impact your motivation and habit formation. Choose personal rewards to work towards, regardless of their size. For example, schedule a spa appointment once you achieve a certain step count at the end of the week or treat yourself to a movie after completing a full week of workouts.
Positive reinforcement can transform exercise from a chore into an enjoyable activity. Acknowledge and credit yourself for every completed workout and the progress you’re making.
- Avoid an All-or-Nothing Mindset
One of the reasons exercise habits break is due to excessive self-imposed pressure. Remember that maintaining fitness isn’t about spending hours in the gym; it’s about staying within your own capabilities.
Even a small amount of exercise is better than none, and it’s crucial to avoid activities that are too intense for your current fitness level, as they may lead to injuries. Incorporating any amount of physical activity into your routine will have a positive impact on your mental and emotional well-being.
- Shift Focus Away from Immediate Results
Instantly achieving your desired fitness level isn’t realistic. Setting high expectations often hinders habit formation due to disappointment and eventual abandonment. Instead of fixating on quick results, redirect your energy toward consistent daily exercise.
By prioritizing consistency, you’ll notice that physical rewards come naturally over time. Avoid dwelling on the long journey ahead or what you haven’t achieved yet. Concentrate on the process of completing your daily exercise, and you’ll eventually see the desired outcomes.
Creating new habits is never easy. But by utilizing the Greatness app, you can enhance your self-discipline, embrace positive changes, and unlock your potential for personal growth and well-being.
The Greatness app is a carefully designed tool that aims to promote self-discipline, foster healthy habits, and establish a positive daily routine for optimal physical and mental well-being.