Consistency is one of the most important aspects in unlocking the many benefits of exercise. Exercising on a regular basis will allow you to develop a routine which over time will become a positive habit.
Here are some tips that can be used to aid consistency and build routine:
1. Start Small
- Choose a small action to get started: I.e add your (p)rehab plan to an existing exercise schedule. This will only add about 10 minutes to your existing plan.
- Gradual increase: Slowly increase the complexity or duration of the habit over time. Ie increase the frequency of your (p)rehab session so that you can perform it independently of existing exercise sessions if needed.
2. Be Consistent
- Same time and place: Try to perform your session at the same time and place each day to help create a routine.
- Regular practice: Consistency is key, even if the time commitment is minimal.
3. Use Triggers
- Anchor to Existing Habits: Attach your new habit to an existing one. For example, perform your (p)rehab session at the start of an existing gym or cardio session. This is often found to be one of the most effective tips for achieving consistency and building enduring habits.
- Visual Cues: Place reminders in your environment. Sticky notes, alarms, or placing objects like exercise gear in strategic locations can help.
4. Track Your Progress
- Adherence metrics: we’ll happy you track your progress and will continually look for ways to help make this engaging for you.
- Journal: Write down your experiences to bring your progress to life – this can help reinforce the positive benefits and keep you engaged in activity that is having a positive impact. Try using our journal to track your thoughts on our plans page.
5. Make it Enjoyable
- Positive Reinforcement: Reward yourself when you stick to your habit. Rewards can be small and personal.
- Find Joy: Try to make the habit itself enjoyable. Listen to music while exercising or listen to a podcast.
6. Social Support
- Accountability Partner: Share your goals with someone who can help keep you accountable. Perhaps perform your prehab with a training partner.
- Community: Join groups or communities with similar goals for mutual support and motivation. We’re looking for ways to help you with this – stay tuned!
7. Focus on Identity
- Identity-Based Habits: Think of yourself as the type of person who performs the habit. For example, instead of “I want to run,” think “I am a runner.” “I take my prehab and longevity seriously so that I can continue to enjoy a full and active life”
- Internalize the Habit: Make the habit part of your self-identity, not just a task you need to complete.
8. Plan for Obstacles
- Anticipate Challenges: Not every day will go to plan, so know that you can always squeeze in a quick session outside of the usual routine, particularly if you plan in advance.
- Have a Backup Plan: If you miss a day, don’t get discouraged. Have a plan to get back on track immediately and we’ll also give you a nudge!
Consistency is built over weeks, months and years, just one day at a time. Make them count – your mind and body will thank you for it!
Resources and Further Reading
Gardner, B., Lally, P., & Wardle, J. (2012). Making health habitual: The psychology of ‘habit-formation’ and general practice. British Journal of General Practice, 62(605), 664–666. https://doi.org/10.3399/bjgp12x659466
