Sometimes the struggle is really real.
Do you often promise yourself to start training tomorrow? Yet the next day it never seems to happen?
Learning to make exercise a habit is an essential part of getting and staying fit. Without it, you’ll always struggle to find the time (or is that another way of saying motivation)?
So how exactly are we going to make this practice a habit – whether it’s for a workout or in your professional life? We decided to ask the experts.
is a Senior Lecturer at Central Queensland University, Australia, and Director of the Motivation of Health Behaviors (MoHB) Laboratory. His research focuses on the psychology of health behavior change and the impact of physical activity on mental health and well-being.
is a Senior Performance Coach at Hintsa Performance. He has two master’s degrees – one in physical health and the other in psychology – and spent many years coaching Formula 1 drivers before moving into the corporate sector.
Check out their insights on creating positive routines and how to make exercise a habit.
WHY DO SOME PEOPLE STRUGGLE TO FIND THE MOTIVATION FOR EXERCISE DESPITE THE IMMEDIATE BENEFITS ON OUR MOOD?
Dr. Amanda Rebar: Finding the motivation to exercise is easy – the first time. The problem usually arises when we need to find the motivation to do something over and over again.
While there are immediate benefits to exercising, such as improved mood, it is through a long-term commitment to regular activity that many of these benefits are achieved. This means that the motivation is based on a consistent choice of exercises over other potentially more tempting options (eg watching Netflix). If you have to convince yourself to exercise every day, it probably won’t work all the time (like when motivation wanes or other things take priority).
Habit can make exercise easier over time, not because it makes the actual activity easier, but it makes the decision-making process easier. In other words, instead of having to convince yourself to exercise, you can “do it” out of habit.
CAN WE TRAIN OUR MIND TO FORM HABITS, LIKE REGULAR EXERCISE?
Heikki Huovinen: Studies have shown that repeating something new for twenty days in a row will help you form a habit (meaning you do it without thinking or needing to find the motivation).
However, to get into this habit, you must first consider three key areas. Known as the COM-B behavior pattern, they help identify what needs to change for a habit to form.
1) Ability: for example, if you want to start running, is that something you can immediately start doing? Do you need to start with another type of exercise to get there? Or are you able to jump right in and try?
2) Occasion: do you have the right running shoes, for example? Is it something you can acquire?
3) Motivation: this can be automatic (emotion) or reflexive (beliefs, intentions). For example, do you think or believe that this new habit is beneficial for you?
HOW LONG DO YOU NEED TO MAINTAIN SOMETHING NEW TO BUILD A SUSTAINABLE HABIT?
Dr. Amanda Rebar: If you’re looking for a specific number of times/days you need to exercise to form a habit, I’m not going to give it to you. It varies from person to person and from circumstance to circumstance.
However, generally, the success-oriented mindset of a countdown is not helpful for habit formation. Instead, users need to find something that works for them and fits into their daily lives.
WHAT CAN WE LEARN BY FORMING “GOOD” HABITS THAT CAN HELP US LET GO OF BAD?
Heikki Huovinen: Often, by creating new positive habits, we will replace negative ones. For example, when you start exercising regularly, you’ll likely find that you need to go to bed earlier and eat better to support this new habit. This will replace all previous habits regarding poor sleep or poor diet.
However, we must also be aware that often bad habits mask the absence of something we need. For example, we often use social media to stay in touch and feel connected with others. Yet the dopamine hit we feel isn’t the same as having conversations, in person or via video call.
So often when we find ourselves addicted to our phones, it’s because we’re trying to make up for that lack of real connection in our lives. So in this example, we have to ask ourselves what we need from our friendships and relationships that we’re not getting, and how can we incorporate those needs into our lives so that we don’t try to replace them with social media instead.
WHAT IS THE IMPORTANCE OF GOAL SETTING? DOES IT ENCOURAGE US TO MAINTAIN OUR PRACTICE, ENTER IT OR HAVE LITTLE IMPACT?
Dr. Amanda Rebar: There is mixed evidence on the impact of goal setting on habit formation. The trick is that when setting goals, you should be less focused on what the achievement is and more on the goals that allow your mind to do a learned clue-answer pairing.
That is, set yourself a goal with a “when/else” statement that sets the context or cue that triggers your behavioral response. For example, “When I get home from work, I will take the dog for a walk”, “After brushing my teeth, I will do my yoga routine “ .
DO POOR SLEEP AND STRESS AFFECT OUR ABILITY TO MAINTAIN OUR HABITS?
Heikki Huovinen: It all comes down to rest and recovery. When we don’t get enough sleep, we will struggle to make the right choices and feel motivated.
WHAT ARE WAYS TO STAY ON TRACK?
Dr. Amanda Rebar: The good news is that missing a few workouts rarely has a big impact on your exercise habit. Behavioral habits are different from addictive substance use in that there is less risk of relapse.
However, a good habit can trigger you no matter where you are. If you’re trying to make exercise a habit, choose a “signal” that happens no matter where you are. For example the time of day.
WHAT ARE THE HEALTHY EVERYDAY HABITS YOU HAVE OBSERVED IN TOP ATHLETES THAT CONTRIBUTED TO THEIR PERFORMANCE?
Heikki Huovinen: Again, sleep is most important. I see younger athletes struggle with this because their biological clocks are set to have later nights, so finding a way to help them switch off earlier in the evening is key. After all, midnight gets its name from the middle of the night. People went to bed around 9 p.m. and woke up at 5/6 a.m., which means midnight fell in the middle of their sleep.
It’s important to create an environment where you can allow your brain to relax and be ready for sleep. By not exposing ourselves to bright lights from our phones and devices an hour or two before we want to sleep, we send a signal to our brain that it’s time to sleep.
HOW TO STOP A BAD HABIT?
Dr. Amanda Rebar: It’s hard to break a habit. Instead of creating a break, replace it. It’s much easier to train your mind to associate a new behavior with the trigger cue rather than just trying to get rid of it.
Think about what is rewarding about the bad habit you want to break (eg, what will you get out of it), then find a healthier/beneficial way to get that reward. It won’t work if you try to change your habit with a new behavior that isn’t satisfying.
