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How To Exercise When You Would Rather Do Anything Else

How To Exercise When You Would Rather Do Anything Else

A lot of the time exercising seems like the last thing most would want to be doing. Alas, we can’t sit about eating pizza all day and stay healthy because the world is unfair. Stephen Guise of Dumb Little Man shares some secrets on how to get motivated and do that work out you’ve been putting off:

All I wanted to do was exercise for 30 minutes, but I just couldn’t get myself to do it. I sat down, feeling defeated and overwhelmed. What was in my way? In the previous six weeks, I was inactive and my desire to be in great shape was not being fulfilled, but destroyed. Because of this, I realized that I wanted to cram all of the workouts I had missed into this one. The pressure of everything I hadn’t done weighed on me.

What I discovered next changed my life.

The Surprise Breakthrough Came From Considering The Opposite Of A Huge Workout

Months earlier, I had read a book called Thinkertoys by Michael Michalko, which is a book about creative thinking. In the book, Michalko lists several creative thinking “toys” to use to generate creative ideas. The one that changed my life was called “false faces.”

In “false faces,” you take your current ideas and flip them around to consider the opposite. For building a skyscraper, you might instead consider building something that went far down into the earth.

The opposite of doing an overwhelming workout gave me the idea of doing a single push-up. Immediately, I questioned my sanity. But as I continued to sit there, frozen, this idea would resurface, and eventually I gave in.

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To my surprise, it worked.

How One Push-Up Became A Full Workout

I got down into push-up position and did my one push-up, but since I was already there, I figured I’d do a few extra. I did about 15 push-ups in the first set, and my muscles were warmed up.

Then I set a new goal – do a single pull-up. I didn’t hesitate for this easy goal and did one, and then chose to do several more.

It felt like I had stumbled upon a gold mine. I couldn’t seem to fail with this strategy. Since I was out of shape, my body wanted to quit early, but I continued to lead it along slowly, like a dog with a trail of ham shavings.

“Ok, just two more push-ups. Now one more. Ok, two more.”

Abs were next, but I hate ab workouts more than anything, so I decided to just press play on a youtube ab workout video, and then to set up my mat, and then to get down on the mat, and then to do the first exercise. I finished the 10 minute program and my midsection was on fire.

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When it was over, that single push-up became a solid 30 minute workout.

Three Tips To Overcome Exercise Resistance 

1. Start stupid small (SSS)

This little trick really works.

Maybe you’ve heard elsewhere that it’s good to start small, but that isn’t specific enough. I have a clarifying rule I use that works EVERY time for me – make the first step “stupid small.” That just means that the first step should be so small that you sound ridiculous saying it. The effectiveness comes from an almost guaranteed start, which is, as they say, the hardest part. The momentum you build from starting stupid small is the perfect opportunity to ramp up into a bigger accomplishment.

From my late teens until late twenties (about ten years), I tried to exercise consistently. Consistency was off and on for those ten years, until I started The One Push-up Challenge.

I did one push-up per day minimum. On days I needed to work out, it was a great boost. On days I didn’t, it was no problem. Some nights in bed I would remember, “Oh no! I didn’t do my push-up today,” and flip over to do my push-up in bed just to meet the requirement.

I didn’t realize it at the time, but exercise was becoming a habit for me, just from this small requirement. And I’m happy to say that for the last three months, I have gone to the gym 3-6 times a week. It is easy and enjoyable because it’s a habit.

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I’m not the only one either. A couple told me that they used this strategy to just get through the warmup for the insanity workout program, and told me, “we are now onto our 4th week and getting stronger and stronger day by day.”

Here are some stupid small step examples you can try:
•    Do one push-up.
•    Put gym shorts on.
•    Drive to the gym (this is my objective for gym days).

2. Don’t simply desire to change – place an expectation there

A key part of my success has come from placing an expectation to exercise, as opposed to thinking that I’ll “do my best.”

This works because expectations are pre-determined decisions, not something you have to get pumped up for. Don’t make it a decision. People are more consistent going to work than going to the gym because there is an expectation for them to be at work, but the gym is seen as optional. Why not make a trip to the gym an expected part of your schedule?

This trick scales nicely with starting stupid small, because in the early days, you will merely expect to do one push-up, which is very easy to meet. Later on, your self-discipline will strengthen and you can up the ante by expecting to drive to the gym several days a week (like I do now).

3. Don’t cheat!

It can be tempting to think, “I’ll need to do a lot more than one to make it worthwhile.” This is an honorable thought, but it undermines the whole operation. If you say you have to do one push-up, but you feel like you have to do 20, then you might as well change your goal to 20 push-ups. By aiming for one push-up minimum, you’re tricking your brain to start exercising. After you begin, you’ll feel less resistance and will likely do more.

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While on some days I did a single push-up, most days were at least ten. And I have to say, even at small amounts like that, you can feel the difference from daily exercise.

This is especially important in the beginning; you need to be satisfied even if you only do the tiny step that you promised to do. Everything beyond that is pure bonus. I encourage you to set micro-goals after that point too. Completing seven small goals to get to 20 push-ups is the same as completing one goal to do 20 push-ups. But with the first one, you’ll get the satisfaction of completing seven goals. These micro-successes feel surprisingly great.

Of course, these goals are so small that they may be better defined as steps, but you can treat each step as a “micro-goal” with its own micro-reward.

BONUS: By doing this “the small way,” you’re training yourself to expect to accomplish your goals. The high success rate of these tiny goals builds confidence. If you’ve been intimidated by the size of your fitness goals, you can start today to build a foundation with small, stupid goals.

Remember, it is better to succeed with 100 tiny goals than to fail one giant goal. It’s great to have bigger aspirations and dreams, but these should be broken down into steps that you can and will take. If you feel resistance, it means you’re using up willpower, which is a limited, and therefore, an undependable resource. As you feel resistance, go smaller and smaller until it seems easy.

Make your steps like sand – individually tiny, but significant when combined – and you can climb any of your personal mountains.

Besides writing for his own blogs Stephen Guise is a featured writer here at Dumb Little Man. Be sure to stop by Stephen’s ‘featured writer page‘ right here on Dumb Little Man to find links to more of his articles.

Lack Of Motivation? Here’s How To Exercise When You Don’t Feel Like It | Dumb Little Man

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Siobhan Harmer

Siobhan is a passionate writer sharing about motivation and happiness tips on Lifehack.

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

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Featured photo credit: Unsplash via unsplash.com

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