Some simple mindset shifts can help you trick your brain into wanting to work out – even on the days when exercise feels like the last thing you’d choose to do.
‘Waiting to feel motivated before you exercise is a losing game,’ says Caroline Idiens, a personal trainer with 25 years of experience.
Writing for the Telegraph, Ms Idiens says that spring is the perfect time to reset your fitness habits.
But instead of recommending strict gym schedules and pushing yourself beyond your limits, she suggests incorporating routines that ‘actually work’ when life is busy.
Research shows that most people who try the latest quick-fix plan to lose weight and improve their health ultimately don’t keep the weight off or the habits up.
By the end of January, studies show that up to 88 per cent of people have abandoned their New Year’s resolutions entirely.
But experts say there are simple ways to improve your health that aren’t tough to stick to – unlike the ‘all or nothing’ approach many people have towards working out.
From social connection to jotting down your progress, read on for the everyday activities that Ms Idiens says her clients swear by to stay on track with their fitness goals – even on low-energy days.
By the end of January, studies show that up to 88 per cent of people have abandoned their New Year’s resolutions, such as plans to get fit, entirely (stock image)
Try habit stacking
‘Habit stacking’ is not a new phenomenon, but the term has gained popularity in recent years.
Essentially, the technique involves stacking a new behaviour on top of an old one.
This aims to increase the likelihood that you’ll stick with a habit and can help in achieving goals over time.
This is backed in science: a 2020 study in Behaviour Research and Therapy found that behaviours linked to an existing routine were significantly more likely to be repeated.
Ms Idiens says she does this by attaching an exercise to something she already does, such as having a cup of coffee. She will drink the cup of coffee, then incorporate some movement.
‘The cue matters more than enthusiasm,’ she says.
Reframe your mind
Reframing the way you think about exercise can change how easy it is to do it.
Behavioural psychologist James Clear calls this the difference between outcome-based and identity-based habits.
The practise involves shifting thoughts from ‘I’m trying to get fit’, to adopting the belief, ‘I am an active person’.
‘This reduces the all-or-nothing thinking that makes you more likely to quit,’ says Ms Idiens.
Hypnotherapist Marisa Peer previously told the Daily Mail that a similar approach can be taken with making healthier choices at mealtimes.
She said: ‘You tell yourself that you are choosing not to eat sugar or drink alcohol, and that you are choosing to feel great about it.
‘You need to signal to the brain why you’re doing what you’re doing.’
Get outside with nature
Multiple studies show that getting in touch with nature has a positive impact on your mental attitude.
According to the NHS, the easiest way to walk more is to make it a regular habit.
Walking briskly can help you build stamina, burn excess calories and make your heart healthier.
With mornings getting lighter, it’s even more of an incentive to get out early.
The definition of moderate activity includes anything that will raise your heart rate, make you breathe faster and feel warmer.
One way to tell if you’re working at a moderate intensity level is if you can still talk but not sing.
This means that even simple activities such as brisk walking and pushing a lawnmower count.
Try exercising with a friend
According to Nuffield Health, more than one in four Britons use exercise to socialise.
According to the findings, 25 per cent of people surveyed are now part of a fitness community, such as a run club, CrossFit group, or leisure centre-based programme.
This trend appears to be bridging a post-pandemic gap in social interaction – particularly among those working remotely.
The research shows that working out as part of a community – with shared accountability – helps people feel more connected, consistent, confident and supported in staying active, while also delivering stronger and more lasting outcomes.
Find something you love
Finding an exercise that you genuinely enjoy is widely considered the most effective way to build a sustainable, long-term fitness routine.
When exercise feels like a fun, rewarding activity rather than a chore or punishment, consistency becomes easier to maintain, leading to better mental and physical results.
The trick is to try different activities, like running, swimming or dancing, and find what you enjoy.
Treat exercise as self-care
‘Runner’s high’ is a known phenomenon which many athletes cite as compensation for the pain, discomfort and fatigue endured during exercise
Exercise triggers the release of neurotransmitters and hormones, specifically endorphins, endocannabinoids, and dopamine, which act as natural pain relievers and mood elevators.
This can set the tone for the rest of the day, reducing anxiety and creating a sense of calm and euphoria.
Treating exercise as a form of self-care, rather than a tool for self-improvement, shifts the focus from fixing yourself or achieving aesthetic goals to nurturing physical and mental well-being.
This perspective fosters a sustainable, compassionate relationship with movement that reduces stress and enhances quality of life.
Write it all down
Keeping track of your workouts, including personal bests, weights lifted and time spent on the treadmill, can help you identify patterns and allow you to track your progress.
Even simple changes like being able to walk up the stairs without feeling breathless are worth celebrating.
Don’t wait for inspiration to strike
Even for artists, waiting for inspiration to strike limits progress, often acting as a form of procrastination that reduces productivity and breaks consistency.
‘Put your trainers on and take action, however small,’ says Ms Idiens.
‘Fitness is built in the imperfect weeks where you keep showing up and relying on habits and routines to carry you through when the motivation dips.’
