Five Cues to Trigger the Exercise Habit
Everything is hard before it is easy.
—Johann Wolfgang von Goethe
Having trouble committing to an exercise routine? When you do get to the gym and you see all those fit, dedicated people, are you envious of their level of discipline? Here’s the secret: they are no more disciplined than you. They have a habit of exercising. They only needed discipline in the beginning while creating the exercise habit, now it’s just routine. If you’ve ever tried to break a “bad” habit, you know how tough that can be. The same is true for “good” habits. You can create the exercise habit using these five 5 cues:
Time of Day: Find the time of day that works best for your energy level and schedule. Block that time out in your calendar and put it on repeat forever. Book training sessions or register and prepay for a class. When it’s time to go the gym, meet your trainer, or get to class, GO.
Specific Place: Starting an exercising routine at home is challenging because being at home already has its own triggers such as eating, watching television, cleaning, working on projects, or getting chores done. Go somewhere that has one specific purpose: Exercise.
Emotion: This is a tough one because emotions often trigger unhealthy habits, like emotional eating. Set yourself up for long-term success with a meditation practice. Meditation doesn’t teach us to control or stop our thoughts, instead it helps us break free from the control they have over us. This allows us to make better choices in all areas of our life, including health.
Presence of People: Work with a trainer. Workout with a partner who holds you accountable. Join a class with positive people who lift you up. Avoid toxic, unsupportive people as much as possible.
Preceding Behavior: Have a specific pre-workout snack, put on your gym clothes, and listen to music that gets you in the mood to lift, cycle, run, Zumba, or whatever’s on the schedule that day. Exercising at the same time every day, after work, at lunch, or first thing in the morning, allows the activities you’re already doing to become the triggering behavior, like waking up or leaving work.
You’ve scheduled your time at the gym, someone is there waiting for you, you’ve had a snack, you’re in gym clothes and listening to your favorite playlist. Now the important part, showing up, is a lot easier.
Need help committing? Email me!
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
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