If you often find yourself procrastinating your workout or skipping workouts altogether, this video is for you.
Hi, my name is Jimena Ramirez. I’m a behavior change coach and the Director of Coaching & Program Strategy at Body Brain Alliance.
Motivation and consistency are big issues in behavior change, especially with workouts. Working out requires a series of actions over time, and constantly struggling with the mental drama of prepping and motivating yourself can be exhausting.
Here are four tips to help you create more consistency with your workouts and reduce procrastination.
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Tip 1: Make It a Habit, Not an Action
Creating Automatic Behaviors
The difference between a habit and an action is that actions require decision-making every time, whereas habits become automatic processes for your brain. Think about going to work: you don’t decide each day whether to go; it’s a habit with a set routine. Turning your workouts into a habit means creating a process that reduces decision fatigue and cognitive load.
Establishing Triggers
To turn workouts into a habit, you need a trigger that signals your brain it’s time to work out. This could be putting on your workout clothes, finishing your morning coffee, or ending your workday. Identify a consistent trigger to make it easier for your brain to automate the decision to work out.
Tip 2: Plan and Offer Yourself a Pivot Point
Planning Ahead to Avoid Procrastinating Your Workout
Plan your workout time, but also give yourself a pivot point to check in. For example, if you plan to work out at 9:00 AM, set a pivot point at noon to assess if the workout happened. This neutral check-in allows you to redirect your effort without shame if something came up.
Flexibility in Planning
At your pivot point, decide if you can still fit in the workout or if it needs to be postponed. This approach helps you stay on track by offering another opportunity to follow through with your plan. For example, if you miss your 9:00 AM workout, decide at noon when you’ll reschedule it.
Tip 3: Decide What Counts
Adopting a Flexible Mindset
Use the “something is better than nothing” mindset. Define what counts as a workout, including lower-barrier options. The more flexibility you give yourself, the more likely you are to follow through. For example, a workout could range from a full gym session to a brisk walk or a quick home stretch.
Lowering the Entry Barrier
Identify the minimum effort required for a workout to count. This could be as simple as a 10-minute yoga session or a walk around the block. By lowering the entry barrier, you increase the chances of doing something rather than nothing.
Tip 4: Have a Workout Plan
Reducing Decision Fatigue
Create a workout plan to reduce decision fatigue. Even if the plan isn’t super strict, having a structure helps your brain avoid the additional burden of deciding what workout to do. Draft your workouts ahead of time so your only job is to show up.
Providing Options
Offer yourself different workout options based on your circumstances. For example, an ideal option might be a run, a good option might be a walk, and a good enough option might be a home stretch session. This flexibility helps you maintain consistency even when conditions aren’t perfect.
Conclusion
To create more consistency and stop procrastinating your workout, focus on making them a habit, planning ahead with pivot points, adopting a flexible mindset about what counts, and having a structured workout plan. If you found these tips helpful, check out our other videos and resources on YouTube and Instagram. Consider joining our Change Academy subscription service for a library full of resources, including a workshop on becoming a frequent exerciser.
We’d love to hear about your experiences and any strategies that work for you. See you next time!
