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3 Simple Ways to Build Consistency January 30, 2010

Filed under: article,sparkpeople — Lauren Warner @ 4:47 pm

3 Simple Ways to Build Consistency

Rule #1: Never tell yourself “I’m not motivated.”

Rule #2: Build momentum one step at a time. 


  • Start with something that’s pretty easy to manage and build up from there. Set a goal of one 10-minute exercise session per week. Then increase it to two 10-minute sessions. Gradually add minutes to each workout (and eventually add one or more additional workouts to your week), until you’re exercising as long and as frequently as you should in order to reach your goals. The simple act of setting aside some time for exercise every day, no matter how little, and sticking to it is enough to start building the habit.
  • Find an accountability buddy—someone who knows about your plan and is willing to give you a push when you feel like slacking off.
  • Join a Team or Challenge here at SparkPeople. It’s always harder to let someone else down than it is to let yourself off the hook.
  • Employ an excuse buster. Find a friend, family member, or SparkPeople member whose judgment and opinion you respect. Each time you find yourself thinking about skipping an exercise session or blowing your meal plan, write down the reason for your choice. Share this reason with your excuse buster and get her honest opinion about whether the reason for your choice is reasonable or just an excuse. You’ll probably find that this makes it a lot harder for you to believe your own rationalizations.
Rule #3: Always have a plan B. 

Plan B is an alternative way to stay consistent with your goals when your regular routine (or something else) doesn’t work out as planned. Obviously, you can’t foresee every single problem that might come up. But most of the time, the things that get in your way are things that happen fairly often—like kids getting sick, extra hours at work, or days when you just don’t feel very energetic. Those surprises won’t throw you off track if you plan ahead. For example, have a friend or family member lined up to stay with your kids so you can make it to the gym; stock your freezer with some healthy meals when you’re short on time; stash your exercise clothes at the office for a quick workout when you can’t get away. 

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