This is the second most common question asked after how to lose weight. And ironically the answer lies within yet so many people struggle to find the motivation to exercise.
It’s not you, it’s your phone (*wink wink)
It’s true though, just imagine a day of your life without a phone. You won’t survive like most people. The reason is pretty obvious it’s providing the feeling of accomplishment and entertainment (Dopamine release) without doing anything. Unless you are counting the number of calories burned during the swiping the thumb—well yes it does burn some calories if you use your phone for more than 10 hours.
But that’s not the point. Suppose you want to arm wrestling with a friend, you wouldn’t use only your thumb to do that right? The same goes for phone swiping it burns some calories, but the benefit of actual exercise is in no way comparable.
Coming back to the topic of motivation to exercise. The reason why so many people struggle to even start exercising lies deep down in their everyday
routines and childhood habits.
So, basically, there are two kinds of people: those who never took part in sports or physical activity in their childhood and those who did. If you belong to the latter going back to your childhood habits won’t be so hard but if you were never active as a kid the process of even beginning to exercise will be relatively hard for you no matter what your age.
Making new habits is slightly more difficult than simply reinsuring old habits but with the right tools, you can master it in no time. Here are a few tips you might find helpful.
Find the purpose
The reason why most people start to exercise for a day or two and then completely forget about it is that most of the time—they don’t have a clear “WHY”. Why do you want to exercise?
The answer to that should be yours, specific to you. You should answer it with your heart. What is your goal? What do you want to achieve in the end?
Let’s start with a simple exercise, take a sticky note and pen and write down the question “why do I want to exercise” and answer it. Now take that sticky note and place it on your bathroom mirror, so that you would never forget it.
Make it a routine
There’s a high chance you would be reminded to exercise in the bathroom but as soon as you step out you would forget.
I got you. In order to form any new habit, you need to reduce the amount of friction and willpower you need for that task (Read more in "Atomic Habits" by James Clear).
For example, you want to go for a walk every day, but your walking shoes are in the cupboard tucked way back and you just skip the walk altogether just thinking about going through all the trouble to take those shoes out and clean them.
However, if you take your shoes out the first day and place them at the door. The next day when you go for the walk, you’ll find it less difficult.
See what makes it difficult for you to exercise and solve that problem. Your chances of continuing exercise will increase twofold. Another tip is making a timetable, write down the time of workout, place of workout, etc. one day before the actual workout that way your brain won’t have to use willpower to make you go.
Furthermore, adding a workout after a specific task of the day you do every day makes the chances of your workout tenfold.
For example, Dinner at every home there’s a set hour for dinner whether you eat alone or with the entire family, scheduling your walk 30 minutes after dinner would be perfect, you won’t have to think too much about it and who knows you might actually keep that habit for many many years ahead.
Reward yourself
We all have something in our routine that gives a sense of entertainment or accomplishment, be it music, sweets, caffeine, nicotine (which I don’t recommend at all), energy drinks, or even some person to talk to.
Move that activity after the exercise.
Do your exercise first, and then consume it. For me, it’s energy drinks and coffee.
That way instead of dreading the workout you will be excited to do it because after you complete it, you’ll get a reward. Like a little kid, every day will be fun and exciting.
*Read more about it in the book Marshmallow Test by Walter Mischel
Skip the excuses
Let’s say you were doing great, following a routine, and rewarding yourself after exercise but somehow life happens. You stop exercising for whatever reason. Maybe A big change is happening in your life, shifting homes, time of the month or simply it’s colder outside now.
Starting off again and following the same tips can make that habit again.
Remember, making new habits is difficult but reinsuring old habits again is really easy it just takes a little bit of time and effort. What really matters is you don’t listen to your brain and stop making effort. Exercise can add life to a crippling body which starts behaving like a 70-year-old at 30 years.
So many people make excuse about why they can’t exercise, the most common one I hear all the time is “I don’t have the time”, it’s like saying I have a car but not the time to fuel it. It will break down much sooner if you keep doing that.
Another common excuse I hear is “I’m a girl, I can’t go outside” girl, do you have a floor? Walk, then. Do some push-ups.
Exercise should not be as difficult, you don’t need a gym, heavy machines, dumbbells, gym clothes, or protein shakes to exercise. All you need is yourself and a floor.
Consistency is the key
Last but not least it is absolutely necessary that you keep showing up every day, you may feel tired from work or have an early morning the next day. Just don’t skip exercise, 10 minutes a day every day and you will the healthiest person in your house or even in your entire family.
Appreciates you ☺️