How To Incorporate Exercise Into Your Daily Routine

Planning a workout routine is not hard. There are literally thousands available, some free, some not so free. For many people, planning a new workout routine isn't hard - it actually tends to be rather enjoyable. In the same way that starting a new job or degree, or moving to a new location can be very exciting, planning your new exercise routine brings that excitement of the "unknown" and starting something new.

One of the biggest struggles people face when trying to form a habit of regular exercise is actually implementing a workout into their daily routine. Implementation is the sticking point for many, many people. Planning is easy. It's the actual execution that takes hard work, dedication, and really tests who you are and what you're made of.

Luckily, there are some strategies you can use, and before you know it, you'll naturally have the desire to run, lift, and be physically active every day.

I've already covered how to overcome the mental barriers and "that voice" which holds you back. Part of getting into an exercise routine is overcoming those barriers. Another part involves the psychology behind forming habits.

At this point, I want you to drop any preconceived notion of how long it takes to break an old bad habit or form a good new habit. The point is NOT to see how quickly you can do so. Our goal is forming long-lasting, life-changing habits. If you're able to do this within two weeks, fantastic! If you're still struggling after 21 days, don't fret - again, the goal here is forming a habit you'll keep up with in the long-term. It is worth the short-term struggle.

If You Feel Overwhelmed, Start Small

Some people can handle working out 6-7 days from the beginning. However, if this is NOT the case for you, start small to avoid burning out or feeling overwhelmed. Per Newton's 1st Law of Motion, a body at rest tends to stay at rest (hey, looks like I DID learn something from physics!) - it will be a struggle at first to get yourself moving. Take a walk around the block when you wake up or get home from work; do a 15-minute bodyweight workout when you wake up. Do this every single day. This is where the other part of Newton's 1st Law comes into play: an object in motion tends to stay in motion. Once you get moving, you'll find it's hard to stop!

Find A Time That Works Best For You

In the beginning, ignore research that tells you this time or that is the best time to run, or lift weights, or whatever. This may come into play much later down the road, but for now, the most important thing is to simply get moving - find the time that works best for you. Work around your schedule and find the best time for you to exercise every day - then set up cues around that time.

Set Up Cues

A cue is simply a reminder that triggers your mind and body towards a certain behavior. Your body has natural, built-in cues, such as your stomach rumbling when you're hungry. Our hunter-gatherer ancestors could rely on the lack of food in the morning as a cue to track down food, but we need different cues to remind us to exercise. This will vary depending on when you work out. It could be something as subtle as placing your gym shoes near your bedroom door to remind you to take a walk in the morning. It can be as blatant as setting a reminder/alarm on your phone that goes off after work before you can make it home and get stuck to the magnet known as the Living Room Couch. I don't want to go into specifics here, because the point is to find a cue that works for you.

Organize The Rest Of Your Day

This is not directly related to exercise, but having a structure to the rest of your day will allow you to incorporate exercise into your daily regimen much easier. Make a to-do list for tomorrow at night before you go to bed. Set aside specific times for certain tasks you repeat each day. This not only helps you stay organized, it also builds natural cues to exercise into your daily routine.

Just Do It

At some point, you just have to stop thinking and take action. Your mind may fight it. You'll start thinking of the other things you could be doing, telling yourself that you're wasting time. This is where the battle is won or lost. Turn off your mind, stop thinking, and just MOVE.

Putting It All Together

Remember, we are NOT looking for short-term solutions or quick-fixes. Forming healthy, long-term habits will give you better and longer-lasting results.

Start off with something you KNOW you can do every day - even something as simple as a 10-minute walk each morning. Establish the foundation and build from there. Incorporate cues to help you remember to exercise and automate the process. Eventually your subconscious will make the process automatic. Not only will you stop struggling to exercise, you'll begin to look forward to doing it every day.

Why 63% (Or 77%, or 94%, Whatever) of Life Is Mental

Life is not hard.

When you break it down, there are three simple steps: we are born, we live and do some stuff, and then we die. Not complicated, right? So why then, you might ask, does it feel so hard so much of the time? Why do we feel like we're drowning? Why does it feel so hard to balance schoolwork and mortgages and eating healthy and taking care of kids and working out and keeping the dog out of the trash and praying that the house your neighbors just moved out of doesn't end up occupied by crystal meth addicts?

Because we make it hard.

The human mind is one of the greatest developments in evolutionary history. It has enabled us to reach the stars, transform the face of our planet, and advance our species so far that we are without equal on Earth.

But the human mind is also one of our greatest enemies. Your mind makes you scared. It causes fear. It's immediate reaction to any situation is to retreat to safety. It's not your fault - evolution works, and it works pretty damn well. You likely would not be here had your ancestors NOT been intrinsically motivated by their mind to seek the safest environments and make safe decisions. While this helped your ancestors survive, in our modern civilization, sometimes our mind's preference for safety is detrimental to our success. The mind fears risk, and wants to avert risk at all costs. 

What does that mean for you? In a society full of comfort, it means you must now actively seek out challenging situations for yourself. Without challenge, you become content. When you become content, you become bored. And when you become content and bored, well, that's when you end up eating an entire pint of Ben & Jerry's (mmm, ice cream..) while watching infomercials at 2am, wondering what the hell you're doing with your life.

SO WHAT DO WE DO ABOUT IT?

Overcome your mind. Ignore it. Drown it out with other messages - positive messages, motivational messages, silent messages. Do whatever it takes, whatever works best for you and keeps your mind quiet while you push yourself physically and mentally. Your mind opposes self-improvement because it opposes change, but you overcome it each time you choose hard work over comfort.

Overcome "That Voice"

"This bed is just so comfortable.."

"Just five more minutes. I'll get up the next time snooze goes off, really!"

"I've already overslept 30 minutes. What's another 5 going to harm?" 

We all know "that voice". 

Listen to this corgi instead

"That voice" tells you to hit snooze; just five more minutes this time. "That voice" tells you to stay on the couch, because you've had a long day and can go to the gym tomorrow. "That voice" tells you learning to cook is a waste of time because you'll never become Guy Fieri (or even Guy Fieri's distant cousin, Bro Fieri) so why bother? "That voice" is one of the most underrated, insidious, treacherous villains around. Why? Because "that voice" is internal.

The best way to defeat "that voice" is through action. Verbs. Doing. Remember the Nike "Just Do It" ads?

Want to get up at 5:30am to get to the gym before your busy day hits? Just do it.

Want to learn to cook a killer salmon with sides that would make KFC green with envy? Just do it.

Want to build up the stamina to run a 5K? Just do it.

Whatever it is you want (or need) to do, STOP THINKING AND JUST DO IT.

Whatever your fitness goals may be - whether it's a starting step like walking 1 mile every day, or something more advanced, like reaching 6% body fat - there are no shortcuts or magic bullets. As far as science and technology have come, there is still no replacement for blood, sweat, tears, and hard work. It's a cruel irony that our ancestors had to run for food, and now we must run from it. But that's life.

The good news is that the more you tell "that voice" to shove it, the easier it becomes, the quieter "that voice" gets, and the stronger YOU become mentally. You'll soon discover you have the willpower to accomplish anything you set your mind to, as "that voice" of negativity and darkness is replaced by a calm, cool confidence, leading you to the accomplishments you've dreamed of, and beyond.