1. Shrink the change – If you have ever pledged to work out everyday for an hour only to end up back where you started, it may be because the change was too big. Make your new exercise habit small and make it so easy to do that you can’t find an excuse not to do it. For example instead of working out for an hour just exercise for 15 minutes, or get very specific and very small and start with just 10 pushups a day. Shrinking the change helps you get some quick wins, which in turn remove the dread of the task and get the progress rolling toward your new exercise habit.
2. Create a trigger and place your behavior immediately behind it - A trigger is a reminder, physical or not, that spurs you to do a particular action. For example putting your running shoes right in front of your door might remind you to run for 10 minutes in the morning, or an afternoon text message from a friend might remind you to drop and do 10 pushups. The best type of triggers are things you already do without thinking, things like going to the bathroom in the morning, or brushing your teeth work well as triggers. When designing for behavior change place your new exercise habit behind a trigger and do the action immediately after it.
3. Train the cycle and escalate – Habits take time to form. Some experts say a month, others say less or more than that, really it doesn’t matter how long it takes, just continue to do the action everyday until you don’t have to think about it anymore. Once you hit this zone, start escalating the habit, for example adding an extra mile, or 20 more pushups. The idea is that now that the habit has carved its own space in your routine you can start adding more things to your workout and feel confident that you’ll keep it up.
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