How to Form the Exercise Habit

Of course, there are many ways to form the exercise habit, but here’s a suggested plan using the 6 Changes Method:

Commit as publicly as possible to forming this habit in 2 months. Also commit publicly each week to that week’s change.

Week 1: Lace up your shoes and get out the door. That’s it. Go back inside and do whatever you want after that. Choose a trigger (after your morning coffee, right when you get home from work, etc.) and do it right after the trigger each day.

Week 2: Lace up your shoes, get out the door, and walk for 5 minutes. That’s all. Baby steps.

Week 3: Lace up your shoes, get out the door, walk for 10 minutes.

Week 4: Lace up your shoes, get out the door, walk for 15 minutes.

Week 5: Lace up your shoes, get out the door, walk for 15 minutes, with a couple of 30-second jogging intervals thrown in.

Week 6: Lace up your shoes, get out the door, walk for 20 minutes, with four 30-second jogging intervals thrown in.

Week 7: Lace up your shoes, get out the door, alternate jogging and walking for 20 minutes.

Week 8: Lace up your shoes, get out the door, and jog for 20 minutes, with a few walk breaks thrown in.

That’s it. Small baby steps, and after two months, you have a new habit that’s pretty firmly ingrained.

‘Motivation is what gets you started. Habit is what keeps you going.’

~ Jim Ryun