Build a fitness habit with these 4 basic steps

Do you want to improve your health by incorporating exercise?

Image for post
Image for post

Step one: Set a small, realistic, and simple goal.

Remember, we’re trying to build a habit that will be the groundwork for future goals. We are not trying to win a bodybuilding competition next month. So this is not the time to chase a BHAG (Big Hairy Audacious Goal).

Step two: Start a workout log or activity journal.

You can do this on your smartphone or in a notebook. I recommend you go to the dollar store and pick up a small spiral-bound note pad and a few cheap mechanical pencils.

Image for post
Image for post

Step Three: Prepare for resistance.

You are going to have to face negative self-talk. It is part of the process — and is 100% normal. I want you to be ready for it. It will come in aggressive, obvious ways “why bother doing this — it’s not going to work!” And in more subtle and insidious ways. Like, “you’ve already worked hard today — maybe you can do those jumping jacks tomorrow?” Anticipate it — expect it — and move past it. The self-talk is lying to you. Follow through with the activity, it’s only 15 minutes. Write it in your log and note that the resistance was strong today.

Image for post
Image for post

Step Four: If you falter — acknowledge it and move on.

It’s not the end of the world. Nope. The less you dwell on missteps — the easier it will be to move on.

Image for post
Image for post

Dad, husband, thinker, writer, exerciser. “It is our choices, Harry, that show what we truly are, far more than our abilities.” — Dumbledore

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store