Ideas from books, articles & podcasts.
When you set a 3-month goal, check in after one month to see how you’re doing. If you haven’t made progress or your goal progress is too slow, don’t worry about it!
A checkpoint is designed to correct your mistakes and get back on track. That way you don’t wind up at your deadline and realize you haven’t made any progress.
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Once you have a plan in place for actually getting to a workout, make a plan for what you will do and when.
When we set goals, we often become overly optimistic. It makes us ignore the hard parts and get frustrated when we encounter the challenges that any goal will have.
Reducing barriers could mean switching to a gym that’s closer to your house, having a set program so that you’re never wondering what you should be doing, or preparing your gym bag in advance (also a precommitment).
In order to be effective, a reward needs to occur frequently and immediately after a workout.
Plus, it needs to be associated with going to the gym – the reward doesn’t mean much if you can have it whenever you want.
Connecting exercise to a solid event that you know will happen is a great way to stay consistent. I know that I will leave work at 5 every weekday – instead of going home, I bring my workout clothes with me and go straight to the gym.
You have a list of challenges that you will probably encounter, so now all you have to do is solve them.
Precommitments are actions that get you invested in going to the gym. If you’ve committed to going with a partner, you’re hardly going to leave them hanging.
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