Fitness Motivation…start with micro habits

When life gets busy, in particular, when we’re stressed, and not feeling our best

emotionally, staying active can be a challenge. Regardless if we know how beneficial activity is to our overall health and wellness, we may lack the motivation to do it. So, how do we power through that voice that’s telling us, “I’m too tired”, “I don’t have the time”, “there’s always tomorrow”?

The first step is to form a micro habit that’s attached to something you’re already doing. For example, the night before, you could put your walking shoes and workout clothes by the bed. When you get up in the morning, part of your morning routine may be to walk into the kitchen and start the coffee maker, or, grab yourself a cup of coffee. Instead of heading directly to the kitchen, put on your clothes and walking shoes. After you’re dressed, head to the kitchen. Do this for a couple days, to instill the behavior.


Your next micro habit might be to put a travel mug by the coffee maker, the night before. You could do this prior to putting your workout clothes and shoes by the bed. In the morning, when you’re making your coffee, you could fill the travel mug. Maybe take the travel mug to the patio and enjoy your coffee outside. The next day, tell yourself that you’ll

walk to the end of the driveway with your travel mug. The following day, tell yourself you’ll walk to the end of the street. Work up to 5, 10, 15…minutes. Before you know it, your series of micro habits has turned into a bigger habit.

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