How can I build a consistent exercise routine?

Building a consistent exercise routine is less about willpower and more about strategy. Here is a direct approach to making movement a natural part of your life:

1. Start "Ridiculously Small" The biggest mistake is overcommitting. If you want to exercise for an hour, start by aiming for 10 or 15 minutes. It is easier to maintain the habit of showing up than it is to maintain the intensity of a long workout. Once you are showing up consistently for two weeks, increase the time.

2. Anchor to an Existing Habit Use "habit stacking." Attach your exercise to something you already do every single day without fail. For example: "After I pour my morning coffee, I will do 10 minutes of stretching," or "Immediately after I close my laptop for the workday, I will go for a walk."

3. Remove Friction Decision fatigue is the enemy of consistency. Prepare everything the night before:

• Lay out your workout clothes.
• Fill your water bottle.
• Decide exactly what workout you are doing so you don’t have to think about it when the time comes.

4. Focus on "Minimum Viable Effort" Have a "bad day" plan. On days when you are tired or busy, commit to doing just five minutes or even just one set of an exercise. The goal is to preserve the identity of being someone who exercises, even when the intensity is low.

5. Track for Motivation, Not Perfection Keep a simple calendar or journal. Checking off a box each day provides a small dopamine hit and creates a visual "streak" that you will naturally want to protect. Don't worry if you miss a day—just ensure you never miss two in a row.

6. Find What You Don't Hate If you despise running, you will never stick to a running routine. Consistency comes naturally when the activity is something you actually enjoy, whether that is dancing, hiking, lifting, or playing a sport.

Consistency is built by showing up on the days you don't feel like it, not just the days you do. Keep the barrier to entry low, and you will find it much easier to sustain over the long term.