How do I create a habit loop to improve my fitness?

Sticking to fitness is hard!

Why?

• Relying on your motivation, which can fluctuate, can lead to an inconsistent routine.

• Aiming too big can feel overwhelming physically and mentally.

• Setting vague goals can make it hard to maintain consistency.

What works better, then?

Developing a habit loop will promote consistency in your fitness routine.

The habit loop is a neurological pattern that governs any habit.

Charles Duhigg, the author of The Power of Habit, explains that all habits follow a loop of these 3 elements:

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To hear an audio version of the information in the image above, click the play button on the audio player below:

Our brain determines if the habit is worth the loop by the reward.

1. The Cue

Make sure it's an action-based or time-based task.

Habit loop examples:

• "Before I eat my dinner..."

• "7:30am every day..."

The cue should build into your existing routine.

2. The Routine

Aim for something small so you can do it every day.

Habit loop examples:

• Do squats x 20 daily.

• Follow a 10-minute YouTube abs workout video every morning.

Consistency is the key.

The Reward

Rewards can help your brain associate the behavior with pleasure.

Habit loop examples:

• Have a great healthy chocolate smoothie after a workout.

• Check off items on your fitness routine tracker.

Rewards should be immediate and satisfying.

A good habit loop will look like this:

• Cue: Exercise before leaving for work Monday to Friday.

• Routine: Follow a 10-minute workout video on YouTube.

• Reward: Have a delicious breakfast after.

You don't want your habit loop to look like this:

• Cue: I will work out 5 times a week.

• Routine: Go lift weights at the gym for 1 hour.

• Reward: Laying on the couch after.

Which of the following are good rewards?

A. Tick off my today's fitness to-do list.

B. Eat a delicious overnight oat with fruits and honey.

C. Enjoy the steam room at the gym.

D. Sit on my couch while looking at my smartphone.

Start building your habit loop!