part0012

If you’re anything like me, then one of the hardest parts of any workout plan is showing up for gym time or getting on the road and start jogging. We sometimes think of a billion reasons why we can’t go work out on any given day.

Here’s an interesting strategy that you can implement to make things work for you when you work out. Here it is—make workouts a no-brainer. Studies show that it takes an average of 18 to 66 days for a habit to stick [25].

You can get that done a lot better if you turn your workouts into no-brainers. Eventually, after a good amount of tries and fails, you will put everything on autopilot.

This chapter goes over several strategies on how you can be more disciplined in your workout. The habits that you pick up from a disciplined approach to your exercise routines can also be used in the other things you do from day-to-day.

Here’s a rule of thumb: it is better to have a short gym session each day than to have none. If you don’t have much time, then make quality workouts instead of quantity. Ask your gym instructor about HIIT or circuit training instead.

By keeping your routines short, you can be more consistent and disciplined about your workout. It is easier to maintain discipline and consistency about smaller and simpler things. You don’t need to allocate huge chunks of time to your exercise routines, and you get a sense of fulfillment because you’re getting things done.

Life can get hectic, and it can happen a lot. So, you can’t have a 30-minute workout that day. What you can do is to break up your total workout time into three 10-minute workout chunks. You can do it this way—have 10-minute workouts before breakfast, lunch, and as soon as you get home.

That way, you achieve your goal of working out 30 minutes a day. The same can be applied to other tasks. If you have a financial report to complete, then break it down into smaller doable chunks or subtasks and get things done one subtask at a time.

Exercise with a friend and agree to meet up at the gym or park (or wherever you two talked about) and go there at the set time. That way, you’re also worried about not disappointing your friend. As an added bonus, you also get some quality time with your friend, which makes the routine feel enjoyable.

It will make you more disciplined because you will feel the added responsibility since you agreed to do things with someone else.

Doing the same thing over and over gets boring; you eventually lose focus. It’s hard to stay disciplined about something if you lack focus. To get your mind back on track, you should add variety to the things that you’re doing.

Try out new things because even the latest and hottest workout can become boring eventually. Try some new cardio each week, follow it up with some yoga, and maybe do some Thai boxing somewhere in your schedule. Try different things to keep you interested and motivated.

People like to keep doing something fun, right? Making working out fun will keep you interested and focused.

Don’t be the serious grouch at the gym. Have fun working out with friends. You can turn part of your workout sessions into a kind of contest. You can even post leader boards about who can do the most reps or lift the most weight.