All habits are formed with a CUE, CRAVING, RESPONSE, and REWARD.
Make exercise a habit that will stick with the following 4 steps:
1. CUE: How can you make it OBVIOUS? 👀
- Have a set schedule.
- Workout at the same time on the same days every week.
- Prepare the space where you work out in advance of your workout, e.g., move the furniture you need to move out of the way, put your dumbbells and yoga mat in the center of your workout space.
- Put your workout clothes on in advance of your workout.
- Associate a preceding habit with the new habit. For example, workout right after finishing work, or right after you wake up and have coffee, or after putting your kids to bed.
2. CRAVING: How can you make it ATTRACTIVE? 🧲
- Make your home workout space attractive. For example, put up a mirror, work out by a window, or work out outside.
- Choose a workout that you enjoy and love doing.
- Get the proper equipment (e.g. dumbbells, yoga mat, good shoes)
- Workout to music that you love.
- Buy yourself nice workout clothes that you are excited to wear.
3. RESPONSE: How can you make it EASY? ✌️
- Workout from home! No need to go anywhere.
- Get a monthly membership to minimize payment and registration activities.
- Bookmark the website or ZOOM links of your favorite home workout.
4. REWARD: How can you make it SATISFYING? 🥰
- Associate the drips of sweat during and after your workout with your endorphin rush.
- Have a small treat after your workout that you look forward to.
- Do an activity that you find rewarding right after your workout ( e.g., nice hot shower or bath, sit in the sun in the yard or on your patio.)
- Mindfully notice your improved mood after each workout.
- Enjoy better sleep.
- Notice your reduced anxiety and depression.
- Notice your toned arms and strong core.
- Notice your weight loss.
Looking for a workout that is OBVIOUS, ATTRACTIVE, EASY, AND SATISFYING? Try VeroFitness, the first class is always FREE!
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