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15 Tips to Restart the Exercise Habit (and How to Keep It)

15 Tips to Restart the Exercise Habit (and How to Keep It)

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class="bigphoto">It’s okay, you can finally admit it. It’s been two months since you’ve seen the inside of the gym. Getting sick, family crisis, overtime at work and school papers that needed to get finished all kept you for exercising. Now, the question is: how do you start again?

Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.

  1. Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.
  2. Reward Showing Up – Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.
  3. Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.
  4. Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.
  5. Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.
  6. Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.
  7. X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.
  8. Enjoyment Before Effort – After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.
  9. Create a Ritual – Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.
  10. Stress Relief – What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
  11. Measure Fitness – Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.
  12. Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.
  13. Isolate Your Weakness – If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.
  14. Start Small – Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.
  15. Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.

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Scott H Young

Scott is obsessed with personal development. For the last ten years, he's been experimenting to find out how to learn and think better.

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Last Updated on August 12, 2019

How To Start a Conversation with Anyone

How To Start a Conversation with Anyone

The hardest part of socializing, for many people, is how to start a conversation. However, it is a big mistake to go about life not making the first move and waiting for someone else to do it [in conversation or anything].

This isn’t to say you must always be the first in everything or initiate a conversation with everyone you see. What should be said, though, is once you get good at starting conversations, a lot of other things will progress in the way you want; such as networking and your love life.

Benefits of Initiating a Conversation

First thing is you should acknowledge why it is a good thing to be able to initiate conversations with strangers or people who you don’t know well:

  • You’re not a loner with nothing to do.
  • You look more approachable if you are comfortable approaching others.
  • Meeting new people means developing a network of friends or peers which leads to more knowledge and experiences.

You can only learn so much alone, and I’m sure you’re aware of the benefits of learning from others. Being able to distinguish the ‘good from bad’ amongst a group of people will help in building a suitable network, or making a fun night.

All people are good in their own way. Being able to have a good time with anybody is a worthy trait and something to discuss another time. However, if you have a specific purpose while in social situations, you may want to stick with people who are suitable.

This means distinguishing between people who might suit you and your ‘purpose’ from those who probably won’t. This can require some people-judging, which I am generally very opposed to. However, this does make approaching people all the more easier.

It helps to motivate the conversation if you really want to know this person. Also, you’ll find your circle of friends and peers grows to something you really like and enjoy.

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The Rules

I don’t have many rules in this life, for conversation or anything; but when it comes to approaching strangers, there are a few I’d like used.

  1. Be polite. Within context, don’t be a creepy, arrogant loudmouth or anything. Acknowledge that you are in the company of strangers and don’t make anyone feel uncomfortable. First impressions mean something.
  2. Keep it light. Don’t launch into a heartfelt rant or a story of tragedy. We’re out to have fun.
  3. Don’t be a prude. This just means relax. This isn’t a science and conversation isn’t a fine art. Talk to people like you’re already friends.
  4. Be honest. Be yourself. People can tell.

Who To Talk To?

I’m of the ilk that likes to talk to everyone and anyone. Everyone has a story and good personalities. Some are harder to get to than others, but if you’re on a people-finding excursion, like I usually am, then everyone is pretty much fair game.

That said, if you’re out at a function and you want to build a network of people in your niche, you will want to distinguish those people from the others. Find the ‘leaders’ in a group of people or ask around for what you’re looking for.

In a more general environment, like at a bar, you will want to do the same sort of thing. Acknowledge what you actually want and try to distinguish suitable people. Once you find someone, or a group of people, that you want to meet and talk to, hop to it.

Think of a few things you might have in common. What did you notice about their dress sense?

Building Confidence

The most important part of initiating conversation is, arguably, having confidence. It should be obvious that without any amount of self-esteem you will struggle. Having confidence in yourself and who you are makes this job very easy.

If you find yourself doubting your worth, or how interesting you are, make a few mental notes of why you are interesting and worth talking to. There is no question you are. You just have to realize that.

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What do I do? What is interesting about it? What are my strong points and what are my weak ones? Confident people succeed because they play on their strengths.

Across the Room Rapport

This is rapport building without talking. It’s as simple as reciprocated eye contact and smiles etc. Acknowledging someone else’s presence before approaching them goes a long way to making introductions easier. You are instantly no longer just a random person.

In my other article How Not To Suck At Socializing, there are things you can do to make yourself appear approachable. This doesn’t necessarily mean people are going to flock to you. You’ll still probably need to initiate conversations.

People notice other people who are having a blast. If you’re that person, someone will acknowledge it and will make the ‘across the room rapport’ building a breeze. If you’re that person that is getting along great with their present company, others will want to talk to you. This will make your approach more comfortable for both parties.

The Approach

When it comes to being social, the less analytical and formulaic you are the better. Try not to map out your every move and plan too much. Although we are talking about how to initiate conversation, these are really only tips. When it comes to the approach, though, there are some things you should keep in mind.

Different situations call for different approaches. Formal situations call for something more formal and relaxed ones should be relaxed.

At a work function, for instance, be a little formal and introduce yourself. People will want to know who you are and what you do right away. This isn’t to say you should only talk about work, but an introduction and handshake is appropriate.

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If you’re at a bar, then things are very different and you should be much more open to unstructured introductions. Personally, I don’t like the idea of walking directly to someone to talk to them. It’s too direct. I like the sense of randomness that comes with meeting new people.

However, if there is rapport already established, go for it. If not, take a wander, buy a drink and be aware of where people are. If there is someone you would like to talk to, make yourself available and not sit all night etc.

When someone is alone and looks bored, do them a favor and approach them. No matter how bad the conversation might get, they should at least appreciate the company and friendliness.

Briefly, Approaching Groups

When integrating with an established group conversation, there is really one thing to know. That is to establish the ‘leader’ and introduce yourself to them. I mentioned that before, but here is how and why.

The why is the leader of a group conversation is probably the more social and outgoing. They will more readily accept your introduction and then introduce you to the rest of the group. This hierarchy in a group conversation is much more prevalent in formal situations where one person is leading the conversation.

A group of friends out for the night is much more difficult to crack. This may even be another topic for discussion, but one thing I know that works is initiating conversation with a ‘stray’. It sounds predatorial, but it works.

More often than not, this occurs without intention. But if you do really want to get into a group of friends, your best bet is approaching one of them while they are away from the group and being invited into the group.

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It is possible, like everything, to approach a group outright and join them. However, this is almost an art and requires another specific post.

Topics Of Conversation

Other than confidence, the next thing people who have trouble initiating conversations lack is conversation! So here are a few tips to get the ball rolling:

  • Small talk sucks. It’s boring and a lot of people already begin to zone out when questions like, “What do you do?” or “What’s with this weather?” come up. Just skip it.
  • Everything is fair game. If you are in the company of someone and a thought strikes you, share it. “This drink is garbage! What are you drinking?” “Where did you get that outfit?”
  • Opinions matter. This is any easy way to hit the ground running in conversation. Everyone has one, and when you share yours, another will reveal itself. The great thing about this line of thought is that you are instantly learning about the other person and what they like, dislike etc.
  • Environment. The place you’re in is full of things to comment on. The DJ, band, fashions; start talking about what you see.
  • Current events. Unless it’s something accessible or light-hearted, forget it. Don’t launch into your opinion on the war or politics. If your town has recently hosted a festival, ask what they think about it.

Exiting Conversation

Although I’d like to write a full post on exiting strategies for conversations you don’t want to be in, here are some tips:

  • The first thing is don’t stay in a conversation you’re not interested in. It’ll show and will be no fun for anyone.
  • Be polite and excuse yourself. You’re probably out with friends, go back to them.  Or buy a drink. Most people will probably want to finish the conversation as much as you.

Likewise, you could start another conversation.

If you’d like to learn more tips about starting a conversation, this guide maybe useful for you: How to Talk to Strangers Without Feeling Awkward

Featured photo credit: Priscilla Du Preez via unsplash.com

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