Key 7: Movement

Scheduling Time to Include Exercise Makes it More Likely to Happen

Scheduling Time to Include Exercise Makes it More Likely to Happen

Scheduling your exercise time may sound like an extra step that you don’t need to take. It isn’t. Research was done to determine which factors led to success in goal setting. As we close out our month-long study on Enchanted Key #7-Movement, we can apply it to that particular goal.


The Study

James Clear is a writer, entrepreneur and Behavioral Science Expert who wrote a fascinating article about achieving goals, along with a trick that he discovered that can double your chances of success!

The study paid attention to motivation vs. intention. The long and the short of it is that motivation to exercise didn’t quite cut it. Desire to achieve a goal is good but not necessarily effective. Clear found out that intention was the most important factor in success toward adding a behavior into a sustainable routine.

Not Just With Exercise

Clear also suggests applying this intention by assigning a time and place to exercise, (or read, or meditate, or…you name it,) makes all of the difference in the success rate of integrating it into your life.

If It’s Not Scheduled, It Doesn’t Exist

It’s not enough to say, “I’m going to exercise 3x a week.” You may believe that that’s setting a goal, but it isn’t. Unless you say, I’m going to exercise Monday, (DATE) from 4:30pm-5:30pm, Wednesday, (DATE) from 6:00pm-7pm, and Friday, (DATE) from 5:00pm-6:00pm, it’s not likely to happen.

“If/Then” Plan

Even the best laid plans can go awry. Clear has it covered with his back-up plans. For example, If I don’t get to the gym on Wednesday at 6:00pm, then I will schedule my workout for 6:00am the following morning. If you desire real change, you will do it. Your “if/then” plan is not an open escape route. It’s using the spare tire in the trunk of your car.

You do have one, don’t you?

Build in Enchantment

This is why I’m always nagging, uh, encouraging you to build enchantment into your habit life. If it’s not on the calendar, assigned to a specific date and time, it’s less likely to occur.

Enchanted Breath

For this week’s Enchanted Breath, let’s take a few deep and cleansing breaths, exhale with some force to expel the stress you’ve accumulated thus far in the week. Inhale a fresh start and new beginnings. Set a timer on your phone. Quiet yourself for 5 minutes. Select one goal you’d like to achieve, especially if it’s one you’ve been putting off.

Schedule when you will begin it. Date. Time. Put it on the calendar. Decide on your back-up plan.

The Full Study, With Positive Results

To read the whole study, here’s the link:

Stay enchanted!

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