How I build workout habit after 5 failed attempts

Short answer: Use systems not motivation or willpower

Exercise is new years resolution, birthday resolution for more than half of people who make resolutions. It is number one agenda for most of the people. However, around 75% of people who set fitness resolution give them up. I have attempted this resolution 5 times and failed every single time. This time I tried to use scientific, psychological principles instead of my willpower and motivation.

This day mark as 100th day of my daily workout — Not a single break. I workout 5 days a week Monday through Friday. Over weekends, I visit the gym and walk for 500 m to keep up with my routine.

I used to late night binge watch movies, videos, TV series leading to late wake-ups. I hated every bit of it and kind of growing into this addiction. It became impossible for me to sleep before 2 am even if I tried. My attention span reduced drastically.

Rely on systems and not on motivation and willpower

I started reading about psychology around this, through books like Power of Habit, Thinking Fast and Slow, Atomic habits to name a few, just to realize that it is vital for me to alter my system. I decided to alter my systems that is biased towards workout habit

Routine

Now to adjust the rewards and penalties, I broke down my routine into smaller pieces in order to eliminate deterrents. I decided to wake up at 6:30 in the morning to attempt my 7 o’clock workout everyday-and not taking any naps during the day. I made it mandatory, which slowly led to forced doze-off by 10 or 11 at night.

Reward and penalty

I followed Don’t-miss-a-chain technique. In order to do so, I put a calendar on my wall to mark my daily progress. With just a few days of consistency I could see a chain forming on my calendar. This gives me a visual reward, every time I see it. If I miss one day, the chain will be seen broken. Huge penalty!

I also added positive reinforcement to this habit. I love dry fruits. So, I decided to eat dry fruits, everytime I come home from the gym. I kept one workout bag in office drawer. In case I miss morning workout I will have gym clothes at the office all the time. So another chance to finish the workout anyhow.

I know some days life gets in the way and we tend to fall back. For such a catastrophe I allowed myself to do 10 minutes workout. It can be anything from at-home workouts to do 10 min jog in the park. To those days where I had to attend those pesky morning conferences, I woke up a couple hours early but did not miss workout routine.

To increase the stakes, I started using an app “Beeminder” that deducts some money if you miss a habit. I started telling my friends and family about my new routine. As I made it announced, it diminished the chances of missing the workout.

Alter environment

I also pulled my wife in this habit ritual. She is reading books daily. We both remind and encourage each other. I decided to watch more habit related content not just to make me understand the importance of these techniques but also ingrain it subconsciously. I started listening to audiobooks related to habit, to ward off idea of giving up completely. I have now decided to reward myself every 30 days of successful routine by buying something for me. I put sticky notes at my office desk and house reminding myself of my habits.

It is the combination of these techniques that helped me follow through this activity. As you notice, I relied more on routine, habits and environment with less focus on motivation.