We've all been there – falling off the exercise wagon and trying to find the motivation to jump back on. When we struggle with jump-starting our exercise routines, we beat ourselves up and experience feelings of disappointment, judgment, and failure, all of which do nothing actually to help solve the problem. So how can we kick-start our exercise routine when we've veered off course?
Here are three suggestions to help get you started and back into a regular exercise routine:
1. Shift Your Mindset
When we associate exercise with judgemental reasons, being a “better person,” or vanity, we are setting ourselves up for failure. This negative motivation doesn’t work for most people and can cause shame, guilt, and low self-worth. Instead, we need to look for positive motivation and adopt a mindset that embraces the positive results gained from exercising. Longevity, increased energy, and a mood booster are all positive motivators. When you can find joy and happiness in an activity, especially exercise, it will no longer be a matter of kick-starting your routine. You’ll look forward to the joy and endorphins you get from your daily workout.
2. Pick the Right Time of Day
It’s a common belief that the day should begin with exercise, but if you are a night owl and not an early bird, this probably won’t work for you. You’ll be tired, grumpy, and maybe a bit resentful of your exercise. Timing is so reliant and dependent on our other habits. If you choose a time of day that you’re sleeping, working, or exhausted, you’ll never be available; therefore, getting the exercise in will be nearly impossible. Don't set yourself up for failure. Set yourself up for success. Find the time of day that aligns with your natural rhythm and daily schedule. This may be the wee hours of the morning, an afternoon pick me up, or evenings to release built-up energy and make it easier to fall asleep. Experiment and see what works best for you and your schedule to set you up for ease, success, and consistency.
3. Bundle Exercise with a Reward
Consider habit pairing or temptation bundling when trying to kick-start your exercise routine. This strategy pairs a task you enjoy with one you don’t. When exercising, add something fun you genuinely enjoy and only use during your workout, such as a podcast or book on tape. Temptation bundling gives you something to look forward to and will help you to stick to your routine because you are excited to listen to the latest episode or unfolding of the next chapter in your book.
We all inevitably encounter bumps in the road that disrupt our exercise routine. Still, it’s important to recognize that these lapses are part of the journey and happen to everybody occasionally. We can use a few techniques to go from falling off the wagon to kickstarting our exercise to back into the routine again. And the good news is it usually only takes about a week (or less) to get back in the habit.