Sticking to a Workout Routine Is Hard. Here Are 4 Hacks To Make It Effortless.

The tricks I used to finally develop a daily exercise habit after years of failing.

This is the story of how I, Kailey Waal, have finally developed an exercise routine that I can stick to (crowd applauds).

But more importantly, it’s the story of how you, [insert your name here], can also finally develop an exercise routine that you can stick to.

Not because you need to lose weight (You look great, by the way. Is that a new sweater?). But because exercise is awesome! More energy, more happy hormones floating around inside of your brain, plus you feel like a freaking beast.

I’ll tell you how I did it, but first, a quick back story: this is not the first time I’ve tried to start an exercise routine. But I did things different this time, which made my routine actually stick. Okay, story over.

Read on to learn the four things I changed (that you can do too!) to finally figure out how to stick to an exercise routine.

Change #1: Softer, Worse, Slower, Weaker

I’ve tried many times to get into the habit of doing Insanity workouts. But you know what? Insanity workouts suck. I’m not trying to do a hundred thousand jump squats, but I’d sure jump on any excuse to get out of doing them.

This time, though, I opted for something a little less, well, insane. I was finally able to stick to an exercise routine when I did 30 Days of Yoga with Adriene.

I know what you’re thinking, ’cause I’ve thought it too. “But Kailey, yoga doesn’t count as exercise. What about sweating and grunting and scaring people with the sound of your raspy breath and feeling like this might actually be the time where you just fall over and die? That’s exercise.”

Exactly, my friend. I hate all those feelings, so I did something that didn’t require them.

These videos are short. Like, 30 minutes or less short. They are easy. And that means that I was able to stick to doing them for the entire 30 days.

If you want to work out more consistently, start doing shorter, easier workouts. Once you get into a good habit of working out regularly, you can up the ante a little bit. But if you try to bite off too much to start, you’re gonna choke. (For those who don’t like that metaphor: by choke, I mean quit working out).

I’ve learned to prefer small progress and consistency over a once-in-a-blue-moon so-intense-I-might-actually-die session that makes me never want to work out again.

Change #2: No Days Off

This one may seem harsh, but when it’s combined with change #1 it works really well.

Instead of doing long and intense workouts 3–4 times a week, do shorter and easier workouts 7 days a week. Since they are easier, your body should be fine without recovery days in between.

The magic of this is threefold.

First, you never have to answer the question “am I going to work out today?” (the answer is always yes). Second, it helps engrain the habit of working out into your everyday life. And third, you get the satisfaction of a long, long workout streak.

(And if you’re human and accidentally miss a day, just jump right back on the train the next day. This isn’t all-or-nothing, this is all-or-almost-all.)

Change #3: A Plan

“I should work out” is a cute thing to say. Except it’s not useful in the slightest because 1) the ‘s’ word is never motivating, and 2) you probably don’t know what you mean by “work out”.

One of the reasons I was able to stick to my exercise routine this time was because I had a plan. I didn’t even have to make the plan: it was built right in. What am I gonna do today? The next day in my 30-day challenge, that’s what!

No more decision fatigue from trying to figure out what kind of workout to do. Am I gonna go to the gym? Do an at-home workout? What kind? Cardio? Strength? Which muscle group am I gonna work out today? Should I try to get a nice round booty? Six pack abs? Non-spaghetti-noodle arms?…

… and suddenly you find yourself scrolling through YouTube looking for a workout, and your finger slips and you are accidentally watching a video of a horse kicking a tree, farting on a dog, and running away on repeat.

The number of decisions you have to make just to choose a workout is insane. Help your future self by making a plan ahead of time. You can make it yourself or just mooch off of the people on the Internet who will share theirs with you for free.

The point is, if you already know what you’re gonna do ahead of time, you’ll have a much easier time following through when it’s time to do it.

Change #4: A Better Time

Guess what happens when I try to wake up early in the morning to work out. Just guess.

If you guessed that I sleep in, then DING DING DING we have a winner!

I’m never gonna be “that girl” (whoever she is) that wakes up super early every day for her 39.4 step morning routine. Working out in the morning is death to me.

I get the appeal, I do. But I also know myself. And I know that I find my bed much more appealing than the idea of getting a workout in before the sun rises.

People say that the best time to work out is in the morning because it’s harder to find a time in the afternoon or evening to do it. It’s too easy to put it off, especially when you’re already tired from a long day at work.

Valid point. HOWEVER. I found that making the decision ahead of time (are we sensing a theme here?) for when I was gonna work out each day actually worked, despite that time not being the butt crack of dawn.

I personally opted to do my workout right before making dinner. This gave me a deadline. Plus, I never used to enjoy making dinner, and doing yoga beforehand got me into a good headspace for it.

Pick a time and stick to it. If you have a varying schedule, it can help to choose another habit to stack your workout routine onto (such as before making dinner, after putting the kids to bed, or right after logging off from work) rather than a specific time (such as 5:00pm when sh*t hits the fan at work and suddenly your workday is gonna last a few more hours).

Now go work out!

By reducing the number of decisions that I have to make AND reducing the effort required to work out, I’ve been able to stick to a workout routine regularly. I keep picking new (progressively more difficult) 30 day challenges, and for the first time in my life, I’ve been able to develop a daily exercise habit.

If you want to stick to a workout plan, take action NOW by doing these two simple things. (Don’t go on to read another Medium article until you do this!)

1. Create or find a workout plan with short, easy workouts.
2. Decide what time you are going to work out every day.

(Hey hey, come on now, don’t skip this, go back and actually do it!)

Now that you’ve taken all the pressure out of working out, you can finally do it. And, ok fine, if you finished making your plan and want to read another Medium article now go right ahead.

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