When it comes to exercise, it’s one thing to get motivated, but how do you stay motivated? While momentum is essential, what you really need is to create habits that help you stay on track with your new, healthier lifestyle for longer. And although, at first glance, it is easy to create long-term habits, it is a completely different story to do it in real life. Is it impossible, though? Nope, especially with these insider tips.
A habit usually takes around 21 days to form and is a pattern of behavior that we do repeatedly. They happen automatically, and the more you do them, the deeper they get stored in your brain. Exercise can sometimes feel like a strain as the physical results are not instant. If your goal is to lose weight, the process is relatively time-consuming and requires commitment, which can cause frustration.
There are things you can do that can train your brain to see exercise as a habit in your life, just like doing the dishes and running the bathroom! We called up Joanna Dase, a fitness expert from international curves to explain everything. Once you’ve read Joanna’s advice, try these 3 essential bodyweight exercises to build muscle at home or Build Leg Muscles With This Single Dumbbell Workout. Or get bigger arms in just 30 days with this 8 move arm workout.
1. Bring a friend
Joanna says that having a training partner is a great way to build a habit.
“You’ll both be accountable to each other and feel responsible for showing up and completing a workout together,” she adds, “Having each other’s support will create a consistent routine and build motivation. On days when you don’t feel in the mood , you can look at your workout buddy for a morale boost.”
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2. Plan your signals
Having certain cues in place helps trick your brain into thinking about exercise. This is something to keep up for about 20 days that can create a connection between you and exercise, Joanna explains.
“From having your gym bag packed and ready in the car the night before, to putting on your workout clothes/training shoes as soon as you wake up or write down your training plan so it’s the first thing you see when you wake up,” he suggests, “At the same time, you can take note of triggers that prompt you to skip your workout, like drinking alcohol the night before . After a while, your cues will help you form healthy habits.”
3. Reward your success
Rewarding yourself for hard work can make a difference in your motivation and habit formation.
“A reward can be any size, but something personal that you can work on,” says Joanna, “from scheduling a spa appointment once you’ve accomplished a certain number of steps at the end of the week to going to the movies if complete a week of workouts. Positive reinforcement can go a long way in turning exercise homework into a fun activity. Always give yourself credit for every workout you complete and the strength you’re gaining.”
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4. Avoid having an all or nothing attitude
Joanna says that part of why you break the exercise habit is because you’re putting too much pressure on yourself. Staying fit isn’t about being in the gym for hours on end; it’s about staying within your capacity. “A little exercise is better than none, and it’s not worth enduring painful activities that aren’t yet at your level, as this can cause injury,” she notes, “Having any amount of physical activity in your routine will have a positive impact in their mental and emotional health.
5. Focus less on results
Unfortunately, you can’t get fit overnight, and having high expectations means you’re less likely to develop habits due to disappointment and abandonment.
“Try not to get discouraged by how much time you have left to reach your fitness goals or what you can’t achieve,” advises Joanna, “Instead of focusing on results, try to focus your energy on the consistency to complete your exercise every day. You’ll find that the physical rewards will come quickly once your attention is not on results.”
