You’ve all heard the famous Nike Inc. slogan “Just Do It” along with images of fit, muscled people racing on a track, or running along an ocean-side road. You even make plans to “Just Do It”, but never seem to get around to “just doing it.”  

Why? Changing habits is uncomfortable and activates fear in our brains. Habits form neural pathways in the brain and re-paving them with healthier routines takes time. More of the feel-good chemical dopamine is released in the brain for behaviours we’re used to. So, it takes time for new habits to produce that dopamine high.

When it comes to exercise, a better personal slogan is “Just Start“. Just start to exercise and don’t even think about finishing. Lace up your shoes and go outside for a few steps. Or, do a couple of squats and a push-up or two.

Here’s how you can Just Start:

1.       Have one main exercise goal only: to start. Start moving on your treadmill, do a few sit ups…

2.       If you feel better with a time constraint, aim for 5 minutes to start.

3.       Stop trying to be perfect. You don’t need to look great or have the best technique.

4.       Remember that your brain has to rebuild its habit pathways. It takes 3 to 4 weeks for this to happen. Aim for continuous, low level change.

5.       Keep Starting. Start more often.

6.       If you stop starting, don’t worry about it, just start again.

7.       If necessary, get help from a personal trainer.

“Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better.” Samuel Beckett

Happy Starting!!