{"id":48845,"date":"2023-01-26T16:08:02","date_gmt":"2023-01-26T16:08:02","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=48845"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-make-working-out-a-habit","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/","title":{"rendered":"Say Goodbye To Excuses And Hello To Results: Here&#8217;s How To Make Working Out A Habit"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#Why_Oh_Why_Cant_I_Exercise_Consistently\" >Why, Oh Why, Can\u2019t I Exercise Consistently?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#The_Science_Of_Habit_Formation_And_Why_It_Matters\" >The Science Of Habit Formation And Why It Matters<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#How_Do_I_Convince_Myself_To_Workout_Everyday\" >How Do I Convince Myself To Workout Everyday?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#1_Dig_Deep_To_Find_A_Change_You_Feel_Strongly_About\" >1. Dig Deep To Find A Change You Feel Strongly About<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#2_Think_Of_It_As_Developing_New_Behaviour_Rather_Than_Giving_Up_An_Old_One\" >2. Think Of It As Developing New Behaviour Rather Than Giving Up An Old One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#3_Make_It_Small_And_Manageable\" >3. Make It Small And Manageable<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#4_Have_A_Realistic_Expectation_Of_How_Long_It_Will_Take_You_To_Form_A_Habit\" >4. Have A Realistic Expectation Of How Long It Will Take You To Form A Habit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#5_Choose_A_Cue\" >5. Choose A Cue<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#6_Repeat\" >6. Repeat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#7_Reward_Yourself\" >7. Reward Yourself<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you struggling with making working out a habit? You&#8217;re not alone. Many of us have the best intentions when it comes to getting in shape, but can&#8217;t seem to find the motivation and willpower needed to stick with a workout routine.\u00a0<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Say_Goodbye_To_Excuses_And_Hello_To_Results\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Say_Goodbye_To_Excuses_And_Hello_To_Results\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">Unfortunately, the physical and mental <a href=\"https:\/\/betterme.world\/articles\/two-a-day-workout-plans\/\">benefits<\/a> of exercise are tied to a consistent routine. Frustrated by what seems like the 100th failed attempt, we ask ourselves: What&#8217;s wrong with me?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The truth is, there might not be anything wrong with you. According to research, it all comes down to habit formation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3505409\/#b9\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). That&#8217;s right &#8211; understanding the science behind how habits form is key to making working out a regular part of your life.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not to worry though, it&#8217;s simpler than it sounds. We&#8217;ve got a list of 7 crucial steps to making exercise a habit. If you&#8217;re ready to say goodbye to excuses and hello to results, here&#8217;s what you need to know:<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Oh_Why_Cant_I_Exercise_Consistently\"><\/span><strong>Why, Oh Why, Can\u2019t I Exercise Consistently?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Feeling frustrated, wondering why on earth you never seem to stick with your fitness goals? Here are some common obstacles to consistent exercise:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You don&#8217;t enjoy it &#8211;<\/b><span style=\"font-weight: 400;\"> your fav <a href=\"https:\/\/betterme.world\/articles\/hill-running-workout\/\">fitness<\/a> influencer might make it look fun, but if you don&#8217;t enjoy the process of exercising, then you&#8217;re likely to give up quickly.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You&#8217;re taking on too much, too soon &#8211;<\/b><span style=\"font-weight: 400;\"> if you jump straight into a vigorous workout program that feels overwhelming, it&#8217;s only natural to burn out quickly and quit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You get bored &#8211;<\/b><span style=\"font-weight: 400;\"> trudging away at the same workout routine every day, even if you enjoyed it at first, can become a chore.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You don&#8217;t know what to do &#8211;<\/b><span style=\"font-weight: 400;\"> not everybody has a knack for figuring out the most effective or efficient workout plan for their goals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your life is too chaotic &#8211;<\/b><span style=\"font-weight: 400;\"> while juggling work, school, and childcare, it can be hard to find time to exercise amidst the chaos.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You&#8217;re mentally\/emotionally drained &#8211;<\/b><span style=\"font-weight: 400;\"> it can be hard to make yourself get up and go when you&#8217;re feeling depleted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It hurts, constantly &#8211;<\/b><span style=\"font-weight: 400;\"> even if you enjoy the exercise process, it&#8217;s not fun to feel sore and tired all the time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You have an &#8220;all-or-nothing&#8221; mentality &#8211; <\/b><span style=\"font-weight: 400;\">if you feel like every workout must be perfect, and anything less than that isn&#8217;t good enough, working out becomes a guilt-ridden chore.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/energy-to-workout\/\"><i>Don\u2019t Have The Energy To Workout? Here\u2019s What To Do Next<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Say_Goodbye_To_Excuses_And_Hello_To_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-47399 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622-1024x576.png\" alt=\"a habit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Science_Of_Habit_Formation_And_Why_It_Matters\"><\/span><strong>The Science Of Habit Formation And Why It Matters<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The word habit is derived from the Latin word &#8220;habitus,&#8221; meaning clothes or outward appearance. This is a useful metaphor for understanding habits &#8211; they&#8217;re something that we put on, almost like a second skin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Within psychology, habits are defined as repetitive <a href=\"https:\/\/betterme.world\/articles\/is-jumping-rope-good-cardio\/\">behaviors<\/a> that are triggered by environmental cues and done with minimal thought or effort (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0749597820303885\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). In other words, they&#8217;re automatic behaviors that don&#8217;t require us to invest effort into them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So why do we keep forming habits? The answer is simple: to save energy. Every day, we&#8217;re presented with thousands of decisions, and making a decision requires mental energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Habits enable us to conserve this energy by allowing us to repeat the same behaviors and decision-making processes over and over again. Conserving mental energy in this way is actually an evolutionary trait.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have found that the ability to form habits is what sets humans apart from other species, and it&#8217;s one of the reasons why we&#8217;ve survived for so long as a species.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Knowing this, it makes sense why forming habits is so <a href=\"https:\/\/betterme.world\/articles\/farmers-carry-workout\/\">important<\/a> when it comes to exercise &#8211; if we turn our workouts into a habit, we won&#8217;t have to invest our mental energy into it. We can just get up and go!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Habit formation is a three-step loop that includes the cue, routine and reward. The cue serves as a trigger for the behavior, followed by the routine, which is the actual behavior. The reward reinforces the routine and strengthens the association between cue and behavior (<\/span><a href=\"https:\/\/telrp.springeropen.com\/articles\/10.1186\/s41039-020-00127-7\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some hormones play a role in habit formation as well. Dopamine, for example, is released when we complete an expected reward, reinforcing the behavior and leading to <a href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\">habit formation<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3032992\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another hormone, cortisol, is released during moments of stress or anticipation, helping to focus our attention on the task at hand (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4868668\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). It can be helpful in pushing us to complete a task but too much of it can be counterproductive when it comes to forming habits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s an example of the habit loop in action:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You have a craving for chips. You get up, go to the kitchen and open the pantry. Seeing the bag of chips triggers a reward response in your brain. You eat the chips, satisfy your craving and feel a sense of pleasure and accomplishment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The next time you get a craving for chips, the reward response is activated and you\u2019re more likely to repeat the same action.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can work in our favor, too. When we form healthy habits like exercising regularly, it can become easier and more automatic if we\u2019re consistent in repeating the action. We can help establish a habit loop for working out just like we did with the chips.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;d like to develop a loop that&#8217;s something like this; being stressed out after a long day at work (cue), so you head to the gym for a workout (routine), and afterwards, you feel energized and more relaxed (reward).<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Say_Goodbye_To_Excuses_And_Hello_To_Results\">change your life for the better<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Say_Goodbye_To_Excuses_And_Hello_To_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-47371 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-1024x576.png\" alt=\"a habit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Convince_Myself_To_Workout_Everyday\"><\/span><strong>How Do I Convince Myself To Workout Everyday?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Let&#8217;s cut to the chase &#8211; to make exercising a habit, you need to do the following:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Dig_Deep_To_Find_A_Change_You_Feel_Strongly_About\"><\/span><strong>1. Dig Deep To Find A Change You Feel Strongly About<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Why do you want to start working out? You probably have a long list of reasons, but to make working out a habit, you need to find the one that resonates with you the most.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Researchers have found out that having a self-determined (meaning you chose it yourself) behavioural goal that aligns with your personal values versus a goal that is externally imposed (e.g., your parents or doctor telling you to exercise) is essential for forming habits (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3320334\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is because when we&#8217;re <a href=\"https:\/\/betterme.world\/articles\/half-squat-vs-full-squat\/\">motivated<\/a> by something we value, we have a sense of purpose and that drives us to stick with it. We&#8217;re less likely to lose interest. Think about this &#8211; why do you want to start working out?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll find that being more outgoing and being able to keep up with your kids are much more powerful motivators than trying to lose a few pounds because your health insurance provider told you to.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Think_Of_It_As_Developing_New_Behaviour_Rather_Than_Giving_Up_An_Old_One\"><\/span><strong>2. Think Of It As Developing New Behaviour Rather Than Giving Up An Old One<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Focus on the positive rather than the negative. It&#8217;s easier to develop a habit if we focus on the reward instead of depriving ourselves of something.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, because the process of breaking existing habits requires a different and much more effortful approach. Second, a reward-based mindset will be more likely to motivate us over the long run (<\/span><a href=\"https:\/\/bmcpsychology.biomedcentral.com\/articles\/10.1186\/s40359-018-0270-z\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s an example; rather than telling yourself, &#8220;I&#8217;ll stop driving to all my errands&#8221;, try &#8220;I&#8217;m going to park further away and walk or bike to the store.&#8221; The former implies you&#8217;re restricting yourself from something, whereas the latter is about embracing a new behavior.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Make_It_Small_And_Manageable\"><\/span><strong>3. Make It Small And Manageable<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Big goals are like that shiny, new car you&#8217;ve been wanting for years &#8211; it&#8217;s tempting and looks great from a distance, but without a plan to get it, it may be hard to buy. And when you fail to reach it, disappointment and frustration will follow.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;re more likely to stay on track if you break up your goal into smaller, more manageable steps and focus on the journey rather than the destination. An achievable goal is much more motivating than an ambitious one, especially when starting out with something new and unfamiliar (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6796229\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Each time you accomplish a small step, you&#8217;ll gain confidence and more importantly, create an opportunity to reward yourself.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start small and work your way up. If you&#8217;re trying to establish a habit of running three times a week, for example, start with a 30 minute walk, thrice a week. Or walking on <a href=\"https:\/\/betterme.world\/articles\/oblique-workout-with-weights\/\">your lunch break<\/a>. When you feel comfortable with that, move up to jogging and eventually running.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Say_Goodbye_To_Excuses_And_Hello_To_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-47369 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639-1024x576.png\" alt=\"a habit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Have_A_Realistic_Expectation_Of_How_Long_It_Will_Take_You_To_Form_A_Habit\"><\/span><strong>4. Have A Realistic Expectation Of How Long It Will Take You To Form A Habit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unrealistic <a href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/\">expectations<\/a> of the time it takes to form a habit will quickly break your spirit and leave you feeling like you&#8217;re wasting time. How long does it take to make exercise a habit?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many unproven claims out there that suggest it takes 21 days to form a habit, but the truth is that it&#8217;s different for everyone. The most reliable estimate, proven by research, is 66 days (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/ejsp.674\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, there are several compounding factors such as the complexity of the behaviour and your lifestyle that can drastically affect how long it takes for something to become a habit (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyg.2019.01556\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don&#8217;t be discouraged if it takes longer for you to form a habit. You may find that certain behaviours become a habit faster than others, so keep track of your progress and celebrate the small wins. In this case, slow but steady wins the race.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/boxing-techniques\/\"><i>Boxing Techniques: 10 Moves Every Fighter Should Master For An Effective Workout<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Choose_A_Cue\"><\/span><strong>5. Choose A Cue<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Remember that habits are triggered by an environmental or internal cue and repeating these cues will eventually make your desired behaviour a habit (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/281679387_Psychology_of_Habit\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It could be something as simple as putting your running shoes by your bed or listening to a certain podcast every morning before you begin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can even create an environment that promotes the desired behaviour (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s13280-021-01619-6\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). For example, if you&#8217;re trying to become an early morning runner, put your running gear in plain view the night before and make sure your alarm is set in a spot that will force you to get out of bed to turn it off.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A cue that&#8217;s tied to your existing routine is more likely to stick, so try to link it with a behaviour you&#8217;re already doing. For example, &#8220;when I go on my lunch break, I&#8217;ll take a walk.&#8221; When it&#8217;s noon every day, you&#8217;ll be more likely to remember that it&#8217;s time for your walk.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also helpful to be aware of the cues that make you want to skip a workout. Are you too tired after work or do certain people discourage you from exercising? Becoming aware of your triggers can help you stay on track.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Say_Goodbye_To_Excuses_And_Hello_To_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-47371 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-1024x576.png\" alt=\"a habit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Repeat\"><\/span><strong>6. Repeat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The most important step in forming any habit is repetition (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/17437199.2011.603640\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). The more you repeat your desired behaviour, the stronger it becomes and the less effort you require to do it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A challenge many of us face is finding the motivation to repeat the behaviour. To help you stay motivated and on track, find a study buddy or an accountability partner. This will help you stay focused and committed to your goals (<\/span><a href=\"https:\/\/www.masterclass.com\/articles\/accountability-partner\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, you can join a fitness or running group in your neighbourhood, which is a great way to add variety to your workout routine and make it more enjoyable.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But what if repeating the same routine is boring? Yeah, that can happen. One solution is to cautiously mix things up (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17907866\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). We say cautiously because while varying your routine may stave off boredom, it can also make it harder to establish the habit.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you&#8217;re trying to form a habit of running three times a week, don&#8217;t suddenly switch to going to the gym three times a week. Instead, mix things up within the same realm of exercise; one day go for a run, another do an interval workout or a bodyweight workout.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Say_Goodbye_To_Excuses_And_Hello_To_Results\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Reward_Yourself\"><\/span><strong>7. Reward Yourself<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We all need motivation and what better way to stay motivated than by rewarding yourself? You can reward yourself with something as simple (and inexpensive) as a post-workout smoothie or Powerade to refuel your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But don&#8217;t forget that the biggest reward is forming a consistent workout habit. Achieving this will bring positive changes in your life and make you feel a lot better physically and mentally.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Forming a consistent workout habit is no easy task but it&#8217;s definitely worth the effort. With an understanding of how habits are formed, choosing the right cues and rewards, and consistency in your routine, you can make working out a regular part of your life.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Say_Goodbye_To_Excuses_And_Hello_To_Results\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Are you struggling with making working out a habit? You&#8217;re not alone. Many of us have the best intentions when it comes to getting in shape, but can&#8217;t seem to find the motivation and willpower needed to stick with a workout routine.\u00a0 Unfortunately, the physical and mental benefits of exercise are tied to a consistent [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":48846,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[123],"class_list":["post-48845","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Say Goodbye To Excuses And Hello To Results: Here&#039;s How To Make Working Out A Habit - BetterMe<\/title>\n<meta name=\"description\" content=\"Wondering \u2605 HOW TO MAKE WORKING OUT A HABIT? \u27a4 Read this article to learn the science of habit formation and 7 things you must do to make exercise part of your routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Say Goodbye To Excuses And Hello To Results: Here&#039;s How To Make Working Out A Habit\" \/>\n<meta property=\"og:description\" content=\"Wondering \u2605 HOW TO MAKE WORKING OUT A HABIT? \u27a4 Read this article to learn the science of habit formation and 7 things you must do to make exercise part of your routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1294481257-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/8052d70418817c9f20423fe7181441d9\"},\"headline\":\"Say Goodbye To Excuses And Hello To Results: Here&#8217;s How To Make Working Out A Habit\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/\"},\"wordCount\":2270,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1294481257-scaled.jpg\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you struggling with making working out a habit? You're not alone. Many of us have the best intentions when it comes to getting in shape, but can't seem to find the motivation and willpower needed to stick with a workout routine.\u00a0<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Unfortunately, the physical and mental <a href=\\\"https:\/\/betterme.world\/articles\/two-a-day-workout-plans\/\\\">benefits<\/a> of exercise are tied to a consistent routine. Frustrated by what seems like the 100th failed attempt, we ask ourselves: What's wrong with me?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The truth is, there might not be anything wrong with you. According to research, it all comes down to habit formation (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3505409\/#b9\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">). That's right - understanding the science behind how habits form is key to making working out a regular part of your life.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Not to worry though, it's simpler than it sounds. We've got a list of 7 crucial steps to making exercise a habit. If you're ready to say goodbye to excuses and hello to results, here's what you need to know:<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Why, Oh Why, Can\u2019t I Exercise Consistently?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Feeling frustrated, wondering why on earth you never seem to stick with your fitness goals? Here are some common obstacles to consistent exercise:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>You don't enjoy it -<\/b><span style=\\\"font-weight: 400;\\\"> your fav <a href=\\\"https:\/\/betterme.world\/articles\/hill-running-workout\/\\\">fitness<\/a> influencer might make it look fun, but if you don't enjoy the process of exercising, then you're likely to give up quickly.\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>You're taking on too much, too soon -<\/b><span style=\\\"f ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/\",\"name\":\"Say Goodbye To Excuses And Hello To Results: Here's How To Make Working Out A Habit - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1294481257-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Wondering \u2605 HOW TO MAKE WORKING OUT A HABIT? \u27a4 Read this article to learn the science of habit formation and 7 things you must do to make exercise part of your routine.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1294481257-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1294481257-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workout Plans\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workout-plans\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Say Goodbye To Excuses And Hello To Results: Here&#8217;s How To Make Working Out A Habit\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/8052d70418817c9f20423fe7181441d9\",\"name\":\"Nderitu Munuhe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"caption\":\"Nderitu Munuhe\"},\"description\":\"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Say Goodbye To Excuses And Hello To Results: Here's How To Make Working Out A Habit - BetterMe","description":"Wondering \u2605 HOW TO MAKE WORKING OUT A HABIT? \u27a4 Read this article to learn the science of habit formation and 7 things you must do to make exercise part of your routine.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/","og_locale":"en_US","og_type":"article","og_title":"Say Goodbye To Excuses And Hello To Results: Here's How To Make Working Out A Habit","og_description":"Wondering \u2605 HOW TO MAKE WORKING OUT A HABIT? \u27a4 Read this article to learn the science of habit formation and 7 things you must do to make exercise part of your routine.","og_url":"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1294481257-scaled.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/8052d70418817c9f20423fe7181441d9"},"headline":"Say Goodbye To Excuses And Hello To Results: Here&#8217;s How To Make Working Out A Habit","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/"},"wordCount":2270,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1294481257-scaled.jpg","articleSection":["Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Are you struggling with making working out a habit? You're not alone. Many of us have the best intentions when it comes to getting in shape, but can't seem to find the motivation and willpower needed to stick with a workout routine.\u00a0<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Unfortunately, the physical and mental <a href=\"https:\/\/betterme.world\/articles\/two-a-day-workout-plans\/\">benefits<\/a> of exercise are tied to a consistent routine. Frustrated by what seems like the 100th failed attempt, we ask ourselves: What's wrong with me?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The truth is, there might not be anything wrong with you. According to research, it all comes down to habit formation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3505409\/#b9\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). That's right - understanding the science behind how habits form is key to making working out a regular part of your life.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Not to worry though, it's simpler than it sounds. We've got a list of 7 crucial steps to making exercise a habit. If you're ready to say goodbye to excuses and hello to results, here's what you need to know:<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Why, Oh Why, Can\u2019t I Exercise Consistently?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Feeling frustrated, wondering why on earth you never seem to stick with your fitness goals? Here are some common obstacles to consistent exercise:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You don't enjoy it -<\/b><span style=\"font-weight: 400;\"> your fav <a href=\"https:\/\/betterme.world\/articles\/hill-running-workout\/\">fitness<\/a> influencer might make it look fun, but if you don't enjoy the process of exercising, then you're likely to give up quickly.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You're taking on too much, too soon -<\/b><span style=\"f ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/","url":"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/","name":"Say Goodbye To Excuses And Hello To Results: Here's How To Make Working Out A Habit - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-make-working-out-a-habit\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1294481257-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Wondering \u2605 HOW TO MAKE WORKING OUT A HABIT? 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