How to Make Exercise a Habit: 12 Tips to Support Your Fitness Goals

As a Physical Therapist, I frequently recommend “Atomic Habits” by James Clear to patients who want to build consistency in their exercise routines. “Atomic Habits” is a practical guide to improving habits that highlights that small changes over time can add up to big results.   

One of the most significant barriers to fitness is maintaining consistency with an exercise program. As a busy person, I get it—life is chaotic, and building a consistent exercise routine can be challenging. Continue reading to learn some tactics and tips you can implement to support your fitness goals.  

The 1st Law: Make It Obvious  

Road fitness begins with laying out the map. By making overt cues, you’re more likely to notice and act on your exercise habits.  

Tip #1: Use Implementation Intentions  

This tactic involves setting a firm intention of when and where to act on a habit. You create a mental contract that deters procrastination by stating the specific conditions under which you’ll exercise.   

Examples:  

• Decide to go to the gym every Tuesday and Thursday at 5:00 p.m. after work.  

• Commit to five minutes of movement at the end of every hour while at work.  

• Plan a 20-minute walk at 6:30 a.m. around your neighborhood block each morning.  

Tip #2: Use SMART  

Setting clear goals is essential when creating new habits. That’s where the SMART framework comes in. SMART stands for Specific, Measurable, Achievable, Realistic, and Time-bound. This approach makes resolutions more actionable and attainable.  

Examples:  

• Instead of a vague goal like “exercise more this year,” try a SMART resolution: “This month, I will run four times a week for 30 minutes.”  

• I want to run a 5k under 30 minutes by July 1.  

• I want to enforce a routine to wake up at 6:00 a.m. to meditate every morning by February 1.  

Here’s a breakdown of SMART:  

• S: The resolution is specific and to the point.  

• M: A clear goal is measurable, so you’ll know if you’re on track by walking for 30 minutes four times a week.  

• A: Make sure your goal is achievable—assess your current health and adjust as needed.  

• R: Ensure it’s realistic within your schedule so it supports other important areas of your life.  

• T: Commit to this goal with a time frame to see tangible results by the end of the year.  

Tip #3: Design Your Environment  

Modifying your environment means arranging your physical space to make the next action towards your exercise routine as effortless as possible. This could mean placing visual cues in prominent places or restructuring your environment to reduce the steps between you and your exercise.  

Examples:  

1. Set up a room as your home gym. Place your bands, weights, yoga mat, and other items for easy access.  

2. Keep a motivational quote or personal goal on your phone’s lock screen so that every time you check it, you’re reminded to stay committed.  

3. Leave out Post-it notes with exercise reminders and words of encouragement.  

The 2nd Law: Make It Attractive  

Incorporating exercise is easier when you create an appeal that naturally pulls you toward being active.  

Tip #4: Use Temptation Bundling  

This technique involves coupling a task you need to do (exercise) with one you want to do (like watching your favorite TV show). The idea is to increase the attractiveness of working out by associating it with an enjoyable activity, thus creating a powerful, positive emotion to create a positive feedback loop where exercise becomes a vehicle for pleasure rather than a chore.  

Examples:  

1. Make your favorite Starbucks drink part of your pre-gym routine.  

2. Only allow yourself to watch that Netflix series while you’re on the exercise bike.   

3. Listen to an engaging audiobook exclusively at the gym.   

Tip #5: Join a Culture  

Embracing a community with similar fitness goals can provide a sense of belonging and motivation. By aligning with a culture that values exercise, their behavioral norms naturally encourage you to make similar choices, making your fitness journey feel like a shared endeavor rather than a solo mission.  

Examples:  

1. Sign up for a class at the gym to feed off the group’s energy.  

2. Commit to weekly small group training sessions if you know that accountability may be an issue.   

3. Join an online fitness challenge where participants encourage each other and share progress.  

The 3rd Law: Make It Easy  

You can develop an easy habit without too much effort or thought. The easier it is to do, the more likely you are to stick with it.  

Tip #6: Reduce Friction  

Eliminate any hindrance or obstacle that makes starting or completing your workout difficult. It’s about streamlining the process and removing barriers. Minimizing the effort required to begin your exercise makes you much more likely to do it, even on days when motivation is low.  

Examples:  

1. Choose a gym on your way to work to eliminate extra travel time.  

2. Have your routine planned out ahead of time so all that you need to do is perform your program.  

3. Choose a gym with onsite daycare so that childcare is not a limiting factor.  

Tip #7: Prime the Environment  

Set up your physical surroundings in a way that naturally leads to the start of a workout.   

Examples:  

1. Place your running shoes by the door so you’ll see them first thing when you plan to jog.  

2. Keep a foam roller or stretching strap next to your bed to prompt a quick mobility routine in the morning or before sleep.  

3. Keep your bike in a convenient location, making the decision to cycle as easy as grabbing your keys.  

Tip #8: Use the Two-Minute Rule  

Any new habit should be downscaled so that it can be done in two minutes or less. This concept is about making the habit so simple that it’s almost harder not to do it. It’s a trick to bypass internal resistance and the inertia of starting. The idea is to make the threshold for starting so low that it’s nearly impossible not to begin.  

Examples:  

1. Promise to go to the gym and do at least two minutes of exercise. Once you get there and begin, odds are you’ll finish the workout.  

2. Start your jogging routine with a two-minute run down the street. Once in the flow, you’ll be more inclined to run farther.  

3. Commit to two minutes of stretching before bed each night.  

Tip #9: Automate Your Habits  

Set up systems and cues that operate with minimal input from you. Use technology or a routine to take the decision-making out of the equation.  

Examples:  

1. Set recurring calendar reminders for your workout times.  

2. Use apps that plan your workouts, removing the need to decide what to do each session.  

3. Have a standing appointment with a personal trainer.  

The 4th Law: Make It Satisfying  

The reward you get from a habit makes you want to repeat it. If exercise feels good, you’ll look forward to it rather than dread it.  

Tip #10: Use Reinforcement  

Reinforcement involves giving yourself a reward that feels good immediately after exercising, increasing the likelihood of repeating the habit. It’s about instant gratification—making the benefits of working out something you don’t have to wait for.   

Examples:  

1. Put a dollar in a “fitness jar” each time you work out, then use the savings to buy something special after reaching a milestone.  

2. Schedule a call or text with a friend to share your progress—the social connection adds an extra feel-good element.  

3. Make a mini smoothie or protein shake ritual post-workout, using your favorite ingredients to celebrate the finish.  

Tip #11: Use a Habit Tracker  

A habit tracker is a visual tool that allows you to see your progress over time. It provides immediate evidence of your hard work, which can be incredibly satisfying.   

Examples:  

1. Mark off each day on a calendar when you complete your workout.  

2. Use a fitness app to log each exercise session and track your progress.  

3. Graph your progress towards weight loss/gain goals.  

Tip #12: Never Miss Twice  

This rule is about bouncing back quickly after a missed workout. Missing a day is normal, but the key is not letting one miss become a streak. It’s about maintaining momentum and not letting one slip-up derail your fitness routine.  

Examples:  

1. If you miss a workout class, schedule the next one immediately to keep the habit going.  

2. If you’ve fallen off your diet, prepare healthy food for your next meal.  

3. If you skip an exercise at the gym, make it the first move you do next time.  

Applying these tactics helps turn exercise into a lifestyle rather than a routine. With each small habit reinforcing the next, you create a steady cycle of positive change. As exercise becomes second nature, you build real momentum that sticks for the long haul.   

How a Physical Therapist Can Help  

Whether you’re just beginning your fitness journey or a seasoned veteran, setbacks can happen. If you’re experiencing chronic pain or occasional discomfort, seeking treatment from a qualified physical therapist is essential for adequate recovery, and regular sessions with a physical therapist can significantly improve your mobility, reduce pain, and enhance your overall quality of life. Take the first step towards recovery by finding a physical therapy location near you. Early intervention can lead to quicker and more effective relief, allowing you to return to normal activities and get back to what you love.