Last time I promised to tell a bit more about Habitica to avoid decision fatigue, build habits and improve my food and exercise. In this post, which is becoming a bit longer than I thought, I share my exercise habits.
I am one of many people who find food and exercise important and have goals related to them (often weight loss), but procrastinate too much to achieve those goals. But since I’ve been using this new habit-building approach, I feel that things are starting to change a little bit and it’s not just the goal that motivates me, but the process.
The scenario I sketched with procrastinating on exercise is as follows:
- Have a vague goal of “exercising more”
- Be convinced you still need to do something (e.g. buy exercise equipment find the time) to start
- Delay it until tomorrow, the day after, next week…
Or maybe like this:
- Have a clear goal of what you want to do (e.g. go running three times a week)
- Start enthusiastically and push yourself in the beginning to meet the target
- Quit when you slip up too many times
I’ve had more variations on these in the past but I won’t go through all of them 🙂
First exercise habit
With Habitica and the idea of building habits, I decided to do things differently. I would start with something very simple and concrete, that I could do already, and that I wouldn’t have an excuse not to do: stretching in the morning.
I gave my yoga mat a permanent place in the living room, where I would see it in the morning. Before I have breakfast, I roll it out and do a few yoga-type stretches. The whole process takes about 5 minutes. Then I get a reward: checking off the daily in Habitica and having breakfast. Sometimes I have a lazy morning, but then I usually still stretch later in the day to complete the daily. All in all, I think I have missed less than 5 days since November.
Adding more exercise
Once the stretching became a habit, the yoga mat was joined by a kettlebell. I started with doing 10 kettlebell swings in addition to the stretching, and have now built it up to three different exercises. This was a bit more difficult to adopt, so I created a habit, which I can do as often as I want, and thus get extra rewards.
The last thing on my exercise list is walking. I set my goal to 10K steps a day. I don’t always complete this one, but to motivate me to do as much as possible, I set it up as a checklist where each 2K counts. And on days when I’m doing a lot of walking, I get extra rewards for each additional 2K steps I walk.
This is how all of this looks in Habitica (left are the habits, right are the dailies):
Now walking definitely became a habit. Before, I would sometimes have days where I barely get 1K steps in. But now I feel like I need to get moving, and I’m motivated to go for a walk to make sure I check off at least some steps off the list.
None of this is particularly impressive compared to e.g. going running three times a week. But it’s something that I can do consistently, so for me it’s better than a too enthusiastic goal I can’t keep up with. I also really like the process of building up the habits and updating them in Habitica, so perhaps one of these days I will introduce a running habit as well.
I would be happy to hear how all of you are keeping up with exercise – is it something you do routinely, or something that you don’t usually get to? Do you keep track of what you’ve done and your progress over time? Any other tips others should hear about?