It can be difficult to make time for exercise. We know we should do it, and we know that it’s important for our overall health. But… We. Are. Busy. We lead complex lives. We have a lot of responsibilities. And we make A LOT of commitments to ourselves and to those around us. So, if your morning begins like you’ve just shot out of a cannon, and your day does not stop until you hit the pillow at 10 or 11 PM… this post is for you. I have three, simple steps to follow that will get you moving consistently and ALMOST effortlessly. There will be some effort 😉 but it’s a lot less than you think.
STEP 1: Set a goal… then cut it in half. It’s really important to set realistic, achievable goals, and one of the ways we can support ourselves in this process is to set SMALL goals. It’s much better to start small, work on building your successes, your momentum, and then eventually scale up when you’re consistently achieving those original goals. The last thing you want to do is start way too big, only to crash, and feel like giving up a week later. You’ll end up right back at the beginning likely feeling frustrated and disappointed. Starting small, really in most things we do, is essential to our success. Here are two examples to consider. Maybe you want to exercise five days a week for 30 minutes per day. That’s 150 minutes of exercise weekly. Reduce that goal to 75 minutes of weekly exercise. That’s 37.5 minutes twice weekly. Probably doable, yes? Or, you could divide that 75 minutes into 25 minutes of exercise three times weekly. You might feel differently, but to me, that 37.5 minutes twice weekly feels easier. It’s just a little bit longer than a 25 minute workout session, and you only have to make and stick to the commitment two days per week. All of that said, do what feels right and makes sense for you. As another example, if your goal is to focus on consistency, maybe you’d like to add a morning walk or jog to your daily routine. In this case, be strategic about the time commitment you’re making. If your goal is to walk or jog 20 to 30 minutes per day, start with 10 to 15 minutes per day. I know for myself, I have a lot of “10 minute chunks” throughout my day when I’m between meetings, transitioning into the next task, etc. It feels feasible to use one of those chunks for some exercise.
STEP 2: Critique your weekly schedule. But critique it with love. We’re all human. We can’t be “on” 100 percent of the time. We need breaks, we need to relax, we’re going to be lazy sometimes, so review your regular schedule with compassion and a curious approach. Working new habits into our lives is sort of like solving a puzzle. We have to figure out what pieces go where so that everything aligns in the end. Put another way, our daily actions have to be scheduled AND implemented in a way that sets us up for success. Not a morning person? Exercising soon after you wake up might not be the best fit for you. Does your mind go crazy thinking of adding even one more thing during the week? Maybe you need to focus first on adding exercise to your weekend days. Focus on what you do well NOW and build from that. Look for the success that you are already creating, no matter how small, and celebrate those wins. If you feel like you have no time to spare, one approach you might try is a time diary: record what you’re doing throughout the day to identify activities that are 1) non-negotiable, 2) adding value, and 3) not adding value. I realize this practice takes some time to do, but it can be quite eye opening. You can start to reduce the activities that are not adding value to your life and use perhaps at least some of that time for exercise.
STEP 3: Design your support system. Support systems are going to look and be very individualized. Successful ones will purposefully include a range of strategies, techniques, and even people that literally set the stage for your success. Your support system should be designed to ensure that your exercise goals are achievable every single week. Your system might include scheduling two days of exercise in advance, physically writing it in a planner or recording it in an electronic calendar, planning a more protein dense breakfast or lunch to ensure sustained energy the days you will exercise, packing a gym bag the night before or setting out whatever workout gear you’re going to need for your session, talking to your spouse or a family member about being with your kids, getting the stroller, iPad, and snacks ready in advance, if you have to bring your kid(s), setting an alarm or reminder on your phone 10 to 15 minutes before you start, setting a repeat reminder if needed when it’s time to start, having a podcast or some music selected if that helps you stay committed, and so forth. Whatever strategies and actions you need to help ensure you stay committed, use them! You know yourself best and there’s nothing wrong with bringing some creativity and enjoyment to the overall process, especially if it helps ensure you’re keeping your commitments. Another great strategy is connecting with a friend or coach for some accountability. If you’re struggling with fitting exercise in each week and need help staying accountable, please reach out to me [email protected]. I would very happy to support you!
So, there you have it. Life can get crazy busy and sometimes it feels like we are in a constant state of competing commitments. But when you start small, incorporate some self-reflection, and get creative about the implementation process, you will be well on your way to developing and maintaining a solid exercise regimen. You might not see results next week, but just imagine where you will be in a few months or next year. The small actions you do on a consistent basis over a sustained time period WILL change your life dramatically.