The fix: You can do both at the same time.Make it a rule that you can consume your favourite stories (Netflix/novel/podcast/news) only while exercising. “Temptation bundling” is what this pairing of a pleasurable activity with a desired habit is.

Excuse #3: “I’d much rather listen to This American Life/watch Netflix/catch up on the news"

The fix: You’ve got plenty of time; the trick is being intentional about how you use it.There are 168 hours in a week. Even after you subtract 56 hours to sleep and 50 for work, you’re left with 62 hours.We have the power to fill our lives with the things that deserve to be there.If you truly want to start working out, you must place it high on your mental to-do list. Then you need to put it in your physical schedule, by planning your week before you’re in it.

Excuse #1: “I don’t have the time to exercise.”

The fix: People will judge, but you don’t need to be one of them.We live in a culture where being fat is seen as being a bad person — lazy, greedy, unhealthy, irresponsible and morally suspect. And we tend to see thinness as being universally good.Rather than seeing exercise as a way to punish ourselves for not being “perfect,” it can be a way for us to take care of our bodies.Reclaiming yourself can be one of the most gorgeous acts of self-love and can look like a million different things, from hairstyles to tattoos to body contouring to hormones to surgery and, yes, even weight loss.

Excuse #4: “I feel like I’m out of shape, and I dread going to the gym with all those workout fanatics staring at me.”

The fix: Take a tip from top athletes, and imagine a different scenario.You’ll frequently see Olympians frown right before they compete. Most of them are not worrying about the event (even though that’s what it looks like they’re doing). They’re engaging in imagery — visualizing what’s to come. Imagery is a mental rehearsal. This exercise is very effective: If you’re going for a run, what obstacles (bikers, traffic) will emerge? Picture yourself navigating around them.   Try to see every step as if you’re watching it in fast forward. Then take one last breath, open your eyes, and go.

Excuse #5: “When I think about working out, I picture myself panting, red-faced and in pain, so I find something else to do.”

The fix: Put yourself in the future.When it comes to temptation, we humans are engaged in a righteous struggle between our present self and our future self. Our future self knows it’s in our best interest to exercise, but “it’s an unequal battle” between the two selves.The present self is present. It’s in control. It can easily put donuts into your mouth. The future self is not even around, and so the present self can trounce all over its dreams.Engage in mental time travel.   Picture yourself in 20 or 30 years if you don’t start exercising.

Excuse #3: “I’d much rather listen to This American Life/watch Netflix/catch up on the news"

How to exercise when it’s the last thing you want to do

It's time to

READ

LIKE

A PRO!

How 'self-nudge' helps decisions

Want To Stop Procrastinating? Start Temptation Bundling

6 Weird Ways To Trick Your Mind Into Sleep That Actually Work