I am a list person. So I add my exercise to my daily lists. I love a good check mark when it is completed. There are days when it doesn’t get the check mark but then it becomes the number one item the next day.
What I love most about your stuff is the self-deprecation 🤣 It's because you're saying out loud what we ALL silently say to ourselves, especially when trying to get fit and be healthy.
That part about farting in a yoga class was spot on 😁
Because I'm antisocial, I get all of my workouts on YouTube in my living room. I hate exercise for the point if exercise so I started out with measly 10-minute videos because I'm lazy. Funny enough, as I built the routine/habit, almost automatically the inner challenge began. I wondered what a 20 minute video would be like. Then 30. Now I'm up to 35.
My best tip is to start small. You'll feel a sense of accomplishment if you can COMPLETE something.
Starting out small is a great tip! I love your example of a short workout video leading to more than a half hour. Brilliant!
It’s all true, I am lazy and embarrassed at fitness places.
Would you believe that I just signed up for a gym, again? So that I won’t go because it’s too hard and embarrassing? I’d rather hang out at home with my kettlebells and pushups and stuff. But for some reason I felt it necessary to waste money on a gym I won’t go to AGAIN. You’d think I would know better.
Lol I hear you loud and clear. Last time I signed up was in January 2020. Got into a really nice routine going every morning and 3 months later...the pandemic. I never went back.
I just love not having to "look good" to workout at home. And YouTube has literally everything anyone could need.
Even for guys the “look good” thing is part of it, although I’m sure not to the same degree. Working out in pajamas with no top is hard to beat though for comfort
I didn’t mention the results as a reward, good point! It’s also useful to get an immediate reward in there to reinforce the behaviour early on, before the results that might take longer like better fitness.
The night before prep is crucial for me. I get so dang busy during the day with my job that having my 'healthy habits' prepped already is essential to actually partaking in the healthy habit. I've been doing 'pm prep' forever and it works!
It sure makes a difference in my life to prep ahead… even with Substack. I am trying a ‘theme’ method for my task list. I have certain tasks for certain days of the week. In the evening, I will consult the tasks for the next day from Asana, jot them down in my daily journal, and then when 5 am rolls around, I know exactly what to work on. Otherwise…. I just flounder with my coffee and read other people’s stuff. Honestly, I try to allow for that for about 30 minutes because I just LOVE reading other people’s stuff!
Taking the guesswork out of it primes the brain too for creative stuff, gets the subconscious mind ready and percolating overnight. I’m going to try this, thanks!
I need to follow a schedule when it comes to keeping good habits. Some of it is now second nature luckily but I do need to be reminded to stay on track sometimes. I mean I immediately take my dog out for a long walk each morning which is good for both of us, as that’s now second nature. It’s part of the routine. However I tend to scroll on my phone when I should be working sometimes. Oops. Work in progress though.
Love this article Tim, and can attest to the power of triggers in forming habits. Making any difficult habit accessible has made it much easier to commit to maintaining it. Well written!
I am a list person. So I add my exercise to my daily lists. I love a good check mark when it is completed. There are days when it doesn’t get the check mark but then it becomes the number one item the next day.
That’s a great way to turn it into a game with yourself. Check marks are their own reward.
For a few months I experimented with handwritten checklists in a journal, which worked for a while. Then I got bored.
I do the same Danni - it's on my list as well.
What I love most about your stuff is the self-deprecation 🤣 It's because you're saying out loud what we ALL silently say to ourselves, especially when trying to get fit and be healthy.
That part about farting in a yoga class was spot on 😁
Because I'm antisocial, I get all of my workouts on YouTube in my living room. I hate exercise for the point if exercise so I started out with measly 10-minute videos because I'm lazy. Funny enough, as I built the routine/habit, almost automatically the inner challenge began. I wondered what a 20 minute video would be like. Then 30. Now I'm up to 35.
My best tip is to start small. You'll feel a sense of accomplishment if you can COMPLETE something.
Starting out small is a great tip! I love your example of a short workout video leading to more than a half hour. Brilliant!
It’s all true, I am lazy and embarrassed at fitness places.
Would you believe that I just signed up for a gym, again? So that I won’t go because it’s too hard and embarrassing? I’d rather hang out at home with my kettlebells and pushups and stuff. But for some reason I felt it necessary to waste money on a gym I won’t go to AGAIN. You’d think I would know better.
Lol I hear you loud and clear. Last time I signed up was in January 2020. Got into a really nice routine going every morning and 3 months later...the pandemic. I never went back.
I just love not having to "look good" to workout at home. And YouTube has literally everything anyone could need.
Even for guys the “look good” thing is part of it, although I’m sure not to the same degree. Working out in pajamas with no top is hard to beat though for comfort
Exactly!! PJ’s and sports bra over here….and nobody has to watch me jiggle 😆😆
Trigger-Behavior-Reward is a proven success formula.
I find that when people write down their why, get specific about their goals, there’s a huge chance they start.
Once they do, a new behavior with the support of your social environment gets stronger.
Seeing results is a reward and rewarding yourself for what you have achieved is a great form of making it a lifestyle.
Great article, Tim
I didn’t mention the results as a reward, good point! It’s also useful to get an immediate reward in there to reinforce the behaviour early on, before the results that might take longer like better fitness.
I agree, both types of rewards are important!
The night before prep is crucial for me. I get so dang busy during the day with my job that having my 'healthy habits' prepped already is essential to actually partaking in the healthy habit. I've been doing 'pm prep' forever and it works!
I guess that’s the first habit we need to build- prepping!
I probably learned this trick when we had small kids and we always made lunch/ laid out clothes the night before school.
It sure makes a difference in my life to prep ahead… even with Substack. I am trying a ‘theme’ method for my task list. I have certain tasks for certain days of the week. In the evening, I will consult the tasks for the next day from Asana, jot them down in my daily journal, and then when 5 am rolls around, I know exactly what to work on. Otherwise…. I just flounder with my coffee and read other people’s stuff. Honestly, I try to allow for that for about 30 minutes because I just LOVE reading other people’s stuff!
Taking the guesswork out of it primes the brain too for creative stuff, gets the subconscious mind ready and percolating overnight. I’m going to try this, thanks!
Ooooh la la! Let me know if it works for you! Happy weekend Tim!
Thx 🙏🙏🙏
Thank you for the comment!
I need to follow a schedule when it comes to keeping good habits. Some of it is now second nature luckily but I do need to be reminded to stay on track sometimes. I mean I immediately take my dog out for a long walk each morning which is good for both of us, as that’s now second nature. It’s part of the routine. However I tend to scroll on my phone when I should be working sometimes. Oops. Work in progress though.
Making a schedule is a great way to keep on track, you’re right about that. The intention behind deciding is a big part of it I think
Love this article Tim, and can attest to the power of triggers in forming habits. Making any difficult habit accessible has made it much easier to commit to maintaining it. Well written!
Thanks, Luke. I really appreciate the feedback. And thanks for listening to this loser’s article with an AI voiceover, that made my morning!
It was such an easy way to remove my barrier of my hate reading, and enjoy a great article!
Yeah, perfect example of “make it easy so you can get it done@ lol. But how does AI describe the memes?
100%. Great question, it doesn't. I said I hated reading, but I don't have a hard time looking at pictures with a few words you know...