How do I stay consistent with working out?

Plan exactly when and where you'll work out, and tie it to a cue you already have, like right after work. Keep the first sessions short enough that they're easy to start. A review of 35 trials found planning like this raised people's physical activity, and a study of new gym members found that practicing a consistent routine with clear cues helped them exercise more.

1. Pick days and times. Write down when you'll train, like Monday and Thursday at 6 pm. Put it in your calendar.
2. Attach it to a cue. Link it to something you already do, like leaving work or dropping the kids at school.
3. Lower the bar to start. Make the first few weeks easy to begin. A 20-minute session you do beats an hour you skip.
4. Plan for the bad days. Decide now what you'll do when you're tired or short on time, like a 15-minute version.
5. Keep a record. Seeing your streak and your numbers go up is motivating. Keep a log.

Why plans beat motivation

Motivation comes and goes. A plan decides for you in advance. A 2022 review of 35 trials found that planning interventions, like deciding when and where you’ll exercise, improved physical activity across many groups of people.

Make it easy to start

• Lay out your clothes the night before.
• Pick a gym on your way, or a workout you can do at home.
• Keep the first exercise simple, so starting is the easy part.
• Have a short fallback session for busy days.

Count what you do

A record turns effort into something you can see. Checking off sessions and watching numbers rise is a reward in itself, and it tells you when your plan needs a change.