HOW TO MAKE A MOVEMENT ROUTINE STICK!
Last March, I found myself alone in my garage staring at an old set of dumbbells trying to figure out how I was going to stay motivated and consistent with movement and exercise. For over a decade, I’d depended on the energy and peer pressure (the good kind) of a fitness community. Whenever we are called to create a new way of doing something, we are being invited to learn. In reflection of the past 16 months, I’m sharing 3 key components to staying consistent with a daily movement routine.
Timing. What gets scheduled, gets done. Are you scheduling movement into your day? I find mornings are best because not only does it help bring energy but there are fewer potential distractions or reasons to skip out and do something else instead. Attending a “class” or meeting someone at a specific time helps with accountability. Or, if you’re on your own, strategically time your movement before a commitment so you have a built-in deadline to get it done beforehand!
Triggers. What are your triggers? In other words, what decisions ahead of time will help you succeed? Set out your workout clothes the night before, cue up your favorite playlist or podcast. Do you have a prescribed “movement plan” for the week? If you’re committing to walking every day, how many miles? For how long? Sunday is a great day to write down your movement goal for each day of the week. What rituals precede your movement (ie: journal, coffee, reading)? Staying consistent with your triggers each day increases your odds of creating a habit. Your brain and body enjoys the predictability!
Tracking. What gets evaluated, gets elevated! Keep track of your progress. Grab a notebook or use the notes app on your phone. When you track your work, it tells a bigger story. Tracking allows you to celebrate your progress, notice patterns, and adjust goals along the way. One “off” day (or even a week) is less likely to throw you off your game when you can zoom out and evaluate how far you’ve come!
Are you using your body to fuel your mind, release stress? Our physiology, our ability to move and shift energy is one of our greatest assets. It’s a resiliency tool in our toolbox to help manage emotional stress. If you’re struggling to realize the benefits because you just can’t seem to stay consistent, I see you. I invite you to overcome the mindset trap of comparison and/or thinking that you only have two gears--be hard core or do nothing at all. Start small, begin where you are with what you have right now.
Do the things you enjoy, make it fun. We are given one vessel in this life—be good to you, we need you!
