How to start (and keep) working out consistently this year? – 7 surprisingly easy ways –

Do you want to start working out consistently?

To explain to you how to do it, I have to tell a little story first.

Back in 2019, I thought that working out was only for people who needed to lose weight or wanted to get big muscles.

I wasn’t worried about my weight, and I felt healthy. 

So start working out consistently was something I was not interested in doing.

Then in 2020, my husband planned a trip for us to go to Mexico in March.

Until then, he and I had a long-distance relationship.

Since we were seeing each other every 6 months or so, I was very excited about this trip. 

That’s when I thought I wanted to look great for our reunion.

So at the end of January, I decided to start working out consistently using videos I found on YouTube to get in shape.

I was getting some results already, and I was ready to go to Mexico. 

Unfortunately, one week before the flight, the airline canceled our trip.  

It was all bad news! 

But despite that, I didn’t stop my workout routine. 

And now (two years later) I can say that I am in the best shape I have ever been.

All thanks to different things I did along the way. 

Without realizing it, they were helping me to create and maintain my exercise habit.

Is this you?

I know in the past, you’ve said you’ll start exercising on Monday, but that “Monday” never seems to come.

You get frustrated because you want to be fitter, healthier, or have more energy. 

But you can’t commit to your goal of exercising at least three days a week.

If this is you, I have something that can help you.

All you need to get started and continue with exercise is to take it in a completely different way…

A way most people haven’t even considered.

So, what you can do is break the exercise habit down into small habits.

And this will make it easier for you to start and be consistent with it. 

In the next sections, I will explain to you exactly what I mean.

What is the habit of exercise?  

Something I wish I had known earlier is the basic science behind working out. 

And the reason is that it gives you more clarity about the whole process.

Thus, I have decided to share that information with you in the following paragraphs.

In a nutshell, exercising has two distinct components: cognitive and habitual.

When your brain activates and makes decisions, you can say that you are in a cognitive process.

And when your brain is on autopilot and your body is doing the activity, then you are in a habitual process.

Once you create a strong habit of exercising, you won’t need to make any decisions to start and stick with it.

However, what becomes a habit is the decision to start, not the exercise itself.

You have to be able to be present (cognitive process) during your workout to enjoy it. 

Getting started with your workout session has to come automatically. 

I’ll teach you how to do so.

How can mini-habits help you to start working out consistently? 

“No matter how slowly you go, as long as you do not stop.”–Confucius

I love this quote because it’s simple, yet powerful.

It means that you better do something for yourself every day than nothing at all. 

It sure sounds a bit overwhelming to have to do something for yourself every day. 

But you can make it easier, and this is where mini habits come in to play an important role.

A mini habit is a small action you can do each day that is “too small to fail” says Stephen Guise.

To this, I would like to add that it is such a small action that you have the power to change it if you want.

Focus on creating small changes, and you will be creating a better lifestyle for yourself.

And all this is possible!

Once you are aware of the changes you want, it is time to focus on being consistent, and that way, you will create a habit.

All you need is to commit for 50 days!

One study followed 111 new gym members and found that they formed the exercise habit within 6 weeks.

That’s all you need to get into the habit of exercising. 

And you can make it easier, by using little habits that won’t take a lot of energy out of you every day.

Now that you know the most powerful tool to create the habit, you must pay attention to the next part.

You should know that the habit of exercising has two crucial moments: How to start and How to be consistent.

You have addressed each of them in different ways.

So, in the next section, I’ll show you what mini-habits can help you achieve both of these goals.

1. How to start working out consistently? 

Here you will find a list of mini habits that you can incorporate into your life. 

They will help you get to your first goal: to start exercising.

Mini habit #1 Set an alarm 

Why does this work? 

When you want to build a new habit, it is important to repeat it every day. 

For this, you will need something to remind you to do it.

In this case, the best reminder is an alarm.

The essential thing here is that to create the habit, this alarm must sound every day at the same time.

But you should also create some action as soon as the alarm sounds.

At first, it may be difficult for you to do an hour session of exercise after you hear the alarm.

That is why it is critical to start only with simple activities that require little time.

And that’s where the next mini habit comes in to play an indispensable role.

Mini habit #2 Block your calendar for 10 minutes every day

Why does this work? 

The idea behind ​​mini habits is to make them easy and simple to execute.

When you schedule 10 minutes of your time, it will help you see it as something very easy and simple to do.

You will start to see results and that will help you increase this time.

Also, once you’re in the gym and start training, you won’t mind staying for another 10 or 20 minutes.

This is a simple way to trick your brain and not let it feel overwhelmed in advance with the time you will spend in the gym.

Mini habit #3 Keep your workout clothes and gear close to you 

Why does this work? 

There are two reasons why people fail to get started with exercise.

The first is that they don’t have enough time. And the second is that they don’t have the necessary equipment to do it.

For both, the solutions are as follows:

1. Put your clothing or equipment where you can easily access it.

For example, place your workout clothes next to your bed or next to your desk if you plan to work out after work.

2. Do activities that are simple and do not need extra time or tools to carry out.

For example, activities like biking or walking would be an easier way to start.

Mini habit #4 Schedule booster breaks 

Why does this work? 

As I mentioned before, the simpler the action, the better.

Many of us can feel overwhelmed when we have to go to a gym and pretend that we know how to use machines that we have never seen.

For this reason, when you are starting, it is better to do it with simple activities.

One of the most popular is booster breaks.

This approach aims to improve your health, productivity, and satisfaction. 

That is why it includes activities such as meditation, stretching, or breathing training.

Each activity should take 10 to 15 minutes.

You should be able to do them at your workplace or at home. 

All that without the need to change clothes or use specific equipment.

In this post, I explained in detail how to do it.

2. How to keep working out consistently? 

In this list, you will find mini habits that you can use to be consistent with your exercise habit.

Mini habit #1 Play music or a podcast you enjoy

Why does this work? 

The way you feel during an activity is very important to keep doing it.

In this case, you want to make sure that you enjoy the exercise to do it often.

Usually, the best way to do this is by listening to something you enjoy.

And this is how enjoyment becomes your immediate reward.

Kaitlin Woolley and Ayelet Fishbach found that people tend to value intrinsic rewards more than extrinsic ones.

They suggest that when starting a diet, for example, people should focus on having enjoyable meals while still eating healthy.

The positive food experience will help them be more consistent with their new diet.

The same can be applied when exercising.

The idea is that you find what immediate rewards can help you exercise more frequently.

It doesn’t necessarily have to be listening to music.

For example, some people enjoy walking because it allows them to free their minds and feel relaxed.

Mini habit #2 Reward yourself after each exercise 

Why does this work? 

Rewarding yourself right after you finish a workout is a simple action that can lead to big results.

Incorporating a new activity into your routine is more effective when you focus on immediate results than long-term.

People in one study were paid to go to the gym.

At the end of the study, they had increased their attendance. And after the incentive was removed, they kept up their routine because they formed a habit.

You can choose between different rewards. Such as giving yourself money, taking a nice bath, or enjoying a nice meal after each workout.

Whatever you decide to use, keep it simple, so you can be consistent.

Mini habit #3 Invite someone to exercise with you the night before 

Why does this work? 

A study shows that working out with people you trust and love makes it easier for two reasons:

One, when you see the people you love doing something, you tend to think that it is a desirable activity. So you want to do it too.

Second, it allows you to spend more time with the person you care about.

So the next time you want to exercise, invite someone you trust to join you.

That way, you will be able to continue with your routine and be healthier.

How to create your own mini habits to start and keep working out consistently?

The lists above are examples of mini habits that I have created to start working out consistently.

You can use those same ones or create your own.

In the next section, I will provide you with information on how you can create your own mini habits.

The goal is for you to be able to start working out consistently.

Characteristics of effective mini habits

Use the following criteria to create your own mini habits:

• The action should take you a maximum of three minutes to perform.
• You should be able to do it at least once a day.
• It has to be framed positively (I will ride my bike to work instead of not driving my car to work)

Mistakes you make when you want to start working out consistently

Everything I wrote above will be meaningless if you still make any of the following mistakes.

• You rely on willpower 

Willpower is the ability you have to avoid temptations (also known as self-control).

People have long believed that self-regulation was key to achieving their goals.

But, recent studies suggest that there is no such relationship.

So even though you said you would do all the exercises, you decide to lie on the couch and watch TV.

• You haven’t figured out what’s stopping you from starting.

When you want to develop a habit, it’s important to understand what resources you do and don’t have to help you incorporate the new activity.

Common things that keep people from getting started are time, money, or motivation.

Using the mini-habits I mentioned earlier, you can bypass all these hurdles.

Each activity takes a few minutes, doesn’t need huge amounts of money, and doesn’t depend on your motivation.

• You don’t know how you are using your time 

Creating a baseline of your time will help you find out how you are using your time each day.

This will come in handy if you find that time is one of the things keeping you from starting working out consistently.

Follow the instructions here to learn how to create this baseline.

Conclusion

Physical activity is an important ingredient in maintaining a healthy lifestyle.

It also helps prevent different diseases and increases longevity.

For these and other reasons, both you and I want to be fit and healthy.

Unfortunately, having the intention to do so is not enough.

Whether you want to exercise for health, appearance, or entertainment…

Know that the intention is a good beginning, but is not enough to start and stick with it.

Taking action is necessary, even if it is very small.

In this post, you learned different micro-habits to help you get started and stay consistent with your workout.

Two years ago, I didn’t exercise at all, but these small actions helped me go from that to what I do now.

I now work out at least 5 days a week and I am in the best shape of my life.

I am strong, healthy, confident, and calm at the same time.

You can also have the same or better results if you commit.

What little habits do you want to start practicing?

Let me know in the comments.