7-Day Exercise Reboot

Whether you’re reconnecting with exercise or committing to it for the first time, this reset can help set you up for success and keep you motivated as you build your healthy habits.

The Challenge

Today is a new day. Regardless of what you’ve done (or haven’t done) this week, this month or this year, you get to make a fresh start every day. Life happens, and no one is perfect.

Day 1: Find your “why”

• Ask yourself why you want to start exercising. What are your motivations? Write down your answers in a notebook or on a piece of paper.
• Dig deeper into your motivations by asking “why” again. For example, if your initial answer is “I want to lose weight,” ask yourself why you want to lose weight. Keep asking “why” until you reach a deeper level of understanding.
• Consider the benefits of exercising beyond just physical health. For example, exercise can also improve your mood, increase your energy levels and reduce stress.
• Think about the kind of exercise that you enjoy. It’s much easier to stick to an exercise routine if you genuinely enjoy the activity. Consider activities like dancing, hiking or swimming that you might find fun.
• Visualize your goals and how you will feel when you achieve them. Imagine how you will feel when you are able to run a mile without stopping or when you can lift a heavier weight. Use this visualization as motivation to keep going.

Finding your “why” is a personal process, and it may take some time to figure out what motivates you to exercise. Be patient with yourself and focus on the benefits that exercise can bring to your life.

Today’s action

Write down your “why” and keep it somewhere visible, like on your fridge or bathroom mirror. This will serve as a reminder of your motivations when you feel tempted to skip a workout.

Day 2: Understand your “why-nots”

Do you know why you fell off your prior exercise routines? Take a few minutes to specifically consider the factors that contributed to a lack of continuity with your prior habits. If you haven’t had a previous exercise habit, what were your reasons for not starting one earlier?

Some of these can be real barriers, and others look more like excuses once you write them down. Some “why-nots” are logistical lessons that you can learn from and use to design a program that fits you better.

For example: If you stopped going to the gym because you had to drive 30 minutes each way to get there, how can you find a solution that’s closer to home (or in your home)? If the time of your old group class didn’t work for your schedule, can you find a different one or switch to a home-based on-demand video instead?

Today’s action

Write down your “why-nots” and how you plan to overcome each one

Day 3: Do something different

It’s never too late to learn something new or try a fitness activity that you’ve always thought looked exciting. Indoor rock climbing? Pilates? Salsa dancing?

You might hate it—but you might discover your new favorite thing. Remember, everyone is new to a fitness class or sport at one point, and everyone goes through a beginner’s learning curve. If you’re feeling nervous, get a friend to go with you.

Today’s action

Sign up for a class or pick a date to try something that’s been on your fitness bucket list.

Day 4: Schedule your exercise time

If you wait to exercise until you’re not busy, you’ll be waiting a long time. Hours in the day can go by quickly, but your exercise time should be as high of a priority as any other appointment for a family member or colleague.

Today’s action

Look at your calendar and decide when you’re going to exercise. Book it as a standing meeting with yourself, and commit to not booking over it. If you need to adjust your schedule, do so, but treat these time blocks like a real appointment.

Day 5: Rally your support

Sometimes making healthy choices feels lonely. You may even feel like you’re sacrificing time with friends and family in order to find the time to exercise. The people who love you want you to be healthy and happy. Let them help you stick with an exercise habit!

Today’s action

Let your supporters know about your commitment, and that you need their help to stay consistent. Ask if anyone wants to join you—either in your actual exercise or as an accountability partner to their own healthy change. Decide how you’ll check in. Do you want to text a friend once a week to let them know how you’re keeping up with your new habit?

Day 6: Set a goal

What better way to get your motivation back than train for or plan for a longer-term goal? Maybe it’s running your first 5K, squatting 100lbs, doing your first pull up, or walking up and down the big hill in your neighborhood without stopping. Is there a good cause that you can support with your goal, like a fundraiser for an organization that you care about?

Today’s action

Research fundraising events and consider a fun goal that would motivate you to stick with your new habit. Write it down somewhere you can see it every day, and put any events in your calendar.

For more help setting achievable goals, check out the article below on SMART goal setting.

Day 7: Celebrate your wins

There’s nothing wrong with motivating yourself with a reward like a fun new sports bra or those running shoes you’ve been eyeing. Feeling sexy, confident, and well-prepared can do wonders for your exercise habit.

Today’s action

Treat yourself for sticking with this challenge. What’s your next goal and reward?