Let’s be honest. Starting a workout routine sounds easy… until it’s Monday morning, your bed is warm, and the gym is cold. You’ve probably told yourself a thousand times, “This is it. Tomorrow, I start!” And then tomorrow comes, and…wel..Netflix wins again. But what if I told you the problem isn’t you? The problem is your system.
Let’s break down how you can finally start exercising using the surprisingly simple science of habit building, no guilt-trips, no all-or-nothing thinking, and definitely no “new year, new me” speeches.
Why Small Steps Are the Secret Sauce
James Clear is all about starting small…really small. In Atomic Habits, he talks about the power of tiny changes, or what he calls “atomic habits.” These are little actions that, over time, lead to big results. Think of it like planting a seed. You don’t get a tree overnight. With a bit of water each day, it grows into something amazing. For exercise, this means you don’t need to run a marathon on day one (phew!). Instead, start with something so small it feels silly to skip.
How to Do It: Let’s say you want to start running. Don’t aim for a 5K immediately. Just put on your running shoes and step outside for 2 minutes. That’s it! Clear calls this the “2-Minute Rule”. Scale your habit down to something you can do in just a couple of minutes.
Why It Works: Starting small takes away the pressure. You’re not overhauling your life, you’re just dipping your toes in. These tiny wins build momentum. Soon, you’re lacing up those shoes without even thinking about it.
Make Exercise Obvious (Cue It Up!)
James Clear talks about the habit loop: Cue, Craving, Response, Reward. To build a habit, you need a clear cue to trigger it. For exercise, this means making it super obvious when and where you’ll do it. If it’s hidden or vague, you’ll probably forget or conveniently “forget” (we’ve all been there!).
How to Do It: Pick a specific time and place for your exercise and make it impossible to miss. Clear suggests using “implementation intentions,” which is just a fancy way of saying, “I will [action] at [time] in [place].” For example, “I will walk for 5 minutes at 7 AM in my living room.” Then, set up a visual cue. You can leave your sneakers by the door. Alternatively, place your yoga mat in the middle of the floor.
Why It Works: Habits are easier to stick to when they’re obvious. If your environment screams “exercise time!” you’re more likely to do it. Plus, tying it to a specific time and place reduces decision fatigue. You don’t have to think about when to start, you just do it.
Make It Attractive (Find the Fun!)
Let’s be real. Exercise can sound like a chore, especially if you’re picturing sweaty gym sessions or boring treadmill runs. Clear says to make habits attractive by pairing them with something you already enjoy. He calls this “temptation bundling,” and it’s a game-changer for making exercise something you actually look forward to.
How to Do It: Link your workout to something fun! Love binge-watching shows? Only watch your favorite series while you’re on a stationary bike or walking on the treadmill. Obsessed with music? Create a killer playlist and only listen to it during your workout. Clear also suggests focusing on the feeling you get after exercising. Think about that burst of energy or sense of accomplishment. This focus makes the habit more appealing.
Why It Works: When exercise feels fun, you’re more likely to do it. Our brains are wired to chase rewards. By tying exercise to something you love, you trick yourself into craving it. Plus, focusing on the post-workout high makes the whole thing feel less like a task and more like a treat.
Make It Easy (Remove the Roadblocks)
Clear is big on making habits as frictionless as possible. The easier something is to do, the more likely you’ll stick with it. If starting your workout feels like climbing a mountain, you’re probably going to stay on the couch instead.
How to Do It: Reduce the effort it takes to exercise. Lay out your workout clothes the night before so you can jump right into action. Choose a simple routine. It shouldn’t require fancy equipment. Try bodyweight exercises like squats or push-ups. You can do these exercises at home. If you’re intimidated by the gym, start with a 5-minute stretch in your living room.
Clear also talks about the “Law of Least Effort”. Set up your environment to make the good habit the path of least resistance. For example, if you want to walk more, keep a pair of comfy shoes in your car. This way you can sneak in a quick stroll anytime.
Why It Works: When there’s less friction, you’re more likely to follow through. Clear says we’re naturally lazy (no shame!), so the easier you make exercise, the more it becomes second nature. Fewer obstacles mean more action!
Make It Satisfying (Celebrate the Wins!)
One of my favorite ideas from Atomic Habits is Clear’s focus on making habits satisfying. If something feels good, you’ll want to do it again. For exercise, this means celebrating every little win to keep yourself motivated.
How to Do It: After every workout, no matter how short, give yourself a mini celebration. Clear suggests immediate rewards to reinforce the habit. Maybe you do a little victory dance, say “I’m a rockstar!” out loud, or treat yourself to a yummy smoothie! Clear also recommends using a habit tracker. This could be a calendar where you mark an “X” each day you exercise. This creates a visual reward. Watching that streak grow is super satisfying.
Why It Works: Our brains love instant gratification. By making exercise feel rewarding right away, you’re more likely to keep going. Seeing your progress (like a streak of X’s on your calendar) gives you a sense of pride and momentum. Clear calls this the “don’t break the chain” method, and it’s addicting in the best way.
Stack It with Existing Habits
Another gem from Clear is habit stacking, tying your new habit to something you already do every day. This piggybacks on an existing routine, making exercise feel like a natural part of your day.
How to Do It: Pick a habit you already have and stack exercise onto it. For example, “After I brush my teeth in the morning, I’ll do 5 minutes of stretching.” Or “After I make my morning coffee, I’ll go for a 10-minute walk.” Clear’s formula is: “After [current habit], I will [new habit].” It’s so simple, but it works like magic.
Why It Works: You’re already doing the first habit (like brushing your teeth) without thinking. So, adding exercise right after makes it feel automatic. Clear says this builds a chain of habits, and over time, you won’t even need to think about it. It’ll just happen.
Focus on Identity, Not Just Goals
Clear talks about the importance of shifting your identity to match your habits. Instead of focusing on a goal like “I want to exercise 3 times a week”, focus on becoming the kind of person who exercises regularly. Think, “I’m someone who takes care of my body.”
How to Do It: Start small (yep, back to those tiny steps!) and celebrate every action that aligns with your new identity. Each time you exercise, even if it’s just 2 minutes, you’re casting a vote for the “active you.”
Why It Works: Habits stick when they’re tied to your identity. If you see yourself as an active, healthy person, you’ll naturally make choices that align with that. For example, you might choose to walk instead of sitting on the couch. It’s less about forcing yourself and more about becoming the person you want to be.
Be Patient and Keep Going
Finally, Clear reminds us that habits take time, and that’s okay! He talks about the “Plateau of Latent Potential.” You might not see big results right away. But if you keep going, you’ll hit a tipping point. This is where things really take off. It’s like pushing a big rock. It’s hard at first, but once it starts rolling, it’s unstoppable.
How to Do It: Don’t get discouraged if you don’t see instant results (like a six-pack after a week. Ha!). Focus on consistency over perfection. If you miss a day, Clear suggests following the “never miss twice” rule. Simply get back on track the next day.
Why It Works: Small, consistent actions compound over time. One workout might not change your body, but 100 workouts will. Patience and persistence are key to making exercise a lifelong habit.
Your Exercise Journey Starts Now!
Starting to exercise doesn’t have to be overwhelming, and with James Clear’s Atomic Habits tricks, it can actually be fun! Start small with something as simple as a 2-minute stretch. Make it obvious with a clear cue (like leaving your sneakers out). Make it attractive by pairing it with something you love (like a podcast). Make it easy by removing obstacles. Make it satisfying with a little celebration. Stack it onto an existing habit, focus on becoming an active person, and be patient as you build consistency.
You’ve got this! Pick one tiny exercise habit to start with today. For instance, take a 2-minute walk after breakfast. Then watch how it grows over time. Before you know it, you’ll be that person who loves moving their body every day. Remember to Check out www.klysera.store for products that can give you an energy boost for your new active lifestyle. Drop a comment and let me know what exercise habit you’re startin. I’d love to cheer you on.
This is good! I like that Guy, James Clear and his books.