How to Make Exercise a Daily Habit (Even If It’s Not Your Thing)

June 13, 2025

Creating and maintaining a daily exercise routine is easier said than done, especially if you’re not used to working out. It can be a challenge to stay dedicated to a strict routine. Willpower alone isn’t enough for most people, who require more inspiration and incentive to create a healthy habit that lasts. But understanding the behavioral science behind forming habits can help increase the likelihood of them standing the test of time. Keep reading to learn more, and for some helpful tips and tricks!

Understanding the Science of Habit Formation

Habits aren’t just formed randomly; there is actual science behind our ability to form routines and habits. An important concept to understand about habit formation is the “habit loop.” This is a cycle where the brain creates automatic responses to specific stimuli or cues, incentivizing certain behaviors paired with rewards [1]. For example, if you often watch TV when you feel bored, you’ll automatically reach for the TV remote whenever you lack mental stimulation. The feeling of being bored (cue) causes you to reach for your remote and turn on the TV (routine), which leads to entertainment (reward).

Although watching TV for long periods isn’t the healthiest habit, the habit loop can be applied to more constructive habits, like exercise. For example, you can pair your night routine (cue) with laying out your workout clothes for the following day (routine), which makes you more likely to exercise the next morning and feel accomplished (reward). Or, you can use returning from work as a cue for driving to the gym and working out (routine), making you feel less stressed and more fit (reward).

Studies have shown that on average, it takes roughly 66 days to solidify a new exercise habit [2]. Stay consistent during these first 66 days, even if you are taking things slow. Remember, consistency is better than intensity, especially when it comes to exercise [3]. Doing 15 minutes of light exercise every day will be more effective in forming a habit than doing an hour of intense and strenuous exercise once every 2 weeks.

Eventually, your brain will transition your conscious efforts to create exercise habits into automatic behaviors, and you’ll find that exercise becomes an integrated part of your routine without second thought [4]!

Setting the Foundation: Pre-Habit Success Factors

Finding Your Intrinsic Motivation

Intrinsic motivation, or the desire to do something based on personal goals or interests, creates more successful long-term habits than extrinsic motivations, like rewards [5]. This is why intrinsically motivating yourself to exercise may be more effective than exercising in hopes of gaining external rewards or approval from others. Although many individuals create workout routines to meet goals related to physical appearance, like losing weight or growing muscle, other meaningful “ways” may drive motivation even more. For example, tying exercise to existing core values, which may consist of wellness, empowerment, self-love, and joy, can make our exercise routines truly a part of us.

Motivation is entirely personal; two people may have the exact same exercise routine but do it for two vastly different reasons. For example, one may be motivated to exercise to ease their anxiety and decrease stress levels, while another may exercise because it helps them connect with a community of like-minded individuals. Assess why exercise may be important to you to determine what drives you, and go from there!

Designing Your Minimum Viable Workout

Your workout routine does not have to be demanding. It can start taking only 2 minutes. James Clear, New York Times best-selling author of Atomic Habits, coined the “Two-Minute Rule.” This rule states that when you start any new habit, you can scale it down to its simplest 2-minute form [6]. For example, if your goal is to start meditating for stress relief, start with a simple 2-minute meditation instead of trying to tackle a 30-minute one. This goes for exercise, as well. To get the ball rolling, try doing push-ups or sit-ups for only 2 minutes a day until you feel yourself wanting to exercise for longer. You can even go to the gym, stay for 2 minutes walking on the treadmill, and then leave. Chances are, once you start exercising for 2 minutes, you’ll want to continue the action longer since you’ve already made the effort to start. By gradually scaling up your workouts, you work up to your workout goals without overexerting or intimidating yourself.

Each time you complete a small step in your journey, your brain releases dopamine, which makes you feel rewarded and accomplished [7]. This makes you want to complete more and more of these steps until you reach your long-term goal.

Creating Powerful Exercise Cues

By associating exercise with specific cues, you create a powerful connection that eventually will feel automatic instead of forced. There are many ways to go about this. First, you can implement the “when-then” planning method—also referred to as the “if-then” method—in which you implement a clear intention connecting a situation (when) with an action (then) [8]. For example, if you’d like to exercise to help you wake up in the morning, tell yourself, “When I get out of bed, then I will do 10 jumping jacks.” Or, if you’d like to use exercise as a method of stress relief, tell yourself, “When I feel stressed, I will go on a 5-minute jog.” This creates clear expectations for your habit and consistently reinforces the link between a situation and action each time you complete it.

Likewise, setting up your environment for automatic action is a great way to increase your likelihood of completing a certain habit. In this case, laying some hand weights around your room, changing your normal desk and chair setup to a standing/treadmill desk, or even choosing a motivational quote as your smartphone wallpaper can prompt you to exercise more. All of these changes to your environment create gentle reminders to stay active, motivating you to exercise whenever you are in this environment [9].

Setting up digital reminders, such as notifications sent to your smartphone or laptop, can also be a powerful tool for motivation and sticking to an exercise routine. Likewise, having a friend or family member hold you accountable for your habits can also increase your likelihood of maintaining a routine [10]. They can provide encouragement and support while you maintain habits, or even act as a companion and work toward goals alongside you!

Strategic Habit Stacking: Linking Exercise to Existing Routines

You likely have a few habits that you complete every day, no matter what, like brushing your teeth, showering, and doing the dishes. Try linking exercise to one of these habits. For example, remind yourself to do 10 squats while brushing your teeth, or lift weights for 15 minutes after running the dishwasher. Creating this link between a new and existing habit is called “habit stacking,” and it increases the likelihood that you’ll stick with this new habit [11].

Remember, consistency is key. Tell yourself that doing those 10 squats while brushing your teeth is just as important as the brushing itself. Soon, it will just become a part of the action!

Designing Reward Systems That Reinforce Consistency

It’s important to pay attention to the types of rewards you give yourself to reinforce consistency in your routines. Immediate rewards tend to be more effective in exercise habit formation [12], and this often helps people adhere to a routine to reap these benefits regularly. Rewards can be tangible, like a new water bottle or a pair of athletic shorts, for completing a week of consistent exercise. Or, they can be intangible, like checking off your workout on your to-do list or receiving praise from a friend. Tracking progress is important for increasing motivation and maintaining confidence throughout the process [13], so make a note of and celebrate every small victory!

Overcoming Common Habit Formation Obstacles

Managing Internal Resistance

If you’re prone to procrastinating, this tip is for you: once the thought to complete a task or habit emerges, count down from 5 and immediately start the task. This is called the “5-second rule” for managing initial reluctance to complete tasks [14]. It’s effective because for many people, the thought of starting a task is often more daunting than actually doing it. You may spend hours trying to avoid exercise, only to find that once you do it, it’s not as hard as you imagined. These negative thought spirals can feel debilitating if you give in to them and avoid certain activities. So, put your worries and procrastinating tendencies aside and just start moving!

Of course, everyone has those days when they just don’t feel like exercising, no matter what they try to do to motivate themselves. For these low-motivation days, take it easy on yourself. If you were planning an exercise-heavy day and feel unable to follow through, modify your plans to align more with how you feel. For example, if you were planning on going for a 5-mile run, but woke up feeling sluggish, go on a 15-minute casual walk instead. You can even just show up to the gym without the intention of doing a strenuous workout—chances are that once you’re there, you’ll feel motivated to complete a light workout. All that matters is that you put in the effort and stay consistent.

Handling External Disruptions

Life can get busy, and some days, it may feel impossible to find time to exercise. Although this can be difficult, there are always adjustments to make to fit exercise (even just 10 minutes of it) into your daily routine. If you have a full day ahead of you, try waking up half an hour earlier to fit in a quick yoga session or walk around your neighborhood. Or, you multitask and incorporate some light exercise into your other tasks. For example, do calf muscle raises while waiting in line at the grocery store checkout, or lunges before a flight at the airport on travel days.

If you are used to exercising outdoors, avoid the weather ruining your plans by having alternative indoor exercises in your back pocket. For example, if you normally go on a run outside, run on a treadmill at the gym on rainy days.

Everyone needs a break sometimes. If you take a few days off from your exercise routine, don’t feel ashamed. Instead, make an effort to get back on track and restart your streak. Minor setbacks are normal, but it’s important to keep pushing!

Environmental Optimization for Effortless Exercise

As mentioned, creating a wellness-positive environment can help inspire you to work out. Eliminate any factors in your environment that are standing in the way of you achieving your exercise goals. For example, say you exercise regularly by walking on a walking pad. However, it’s placed right near your couch, and you often find yourself tempted to lie down instead. To avoid this, you can move your walking pad into a different room where you won’t feel as tempted to take long breaks.

You can also implement visual cues that will trigger you to exercise. For example, lay your gym membership card out next to your car/house keys to remind you to go to the gym. Or, keep your sneakers out instead of putting them away with your other shoes.

Social Strategies: Leveraging Relationships for Habit Strength

Although you may be used to exercising solo, having a workout buddy can do wonders for motivation and accountability [15]. Find a friend or family member who is also on their exercise journey and suggest working out together to make exercising a more social activity. You can go to the gym together, join running clubs, and even just share workout tips and tricks. Social support often strengthens internal motivation and self-efficacy [16], which is why this may help maintain your exercise habits.

It is also important to manage social situations that may be threatening your ability to stay consistent with exercise. Are you surrounding yourself with people who constantly put you down for your goals, or don’t show their best interest in your health and wellness? This may be subconsciously driving you away from exercise. Remember, surround yourself with people who lift you up and believe in your aspirations!

Advanced Habit Maintenance: Ensuring Long-Term Success

If you have been adhering to the same exercise routine for a while now and are feeling bored, you should feel inclined to switch things up! Changing your workout environment, equipment, or even clothing can re-motivate you to stay consistent in reaching your goals. Track your workouts and assess your strengths and weaknesses. This can help you know what it is you should work on improving, and what you already have down.

If you have any health issues, it is important to speak with your healthcare provider about your workout routine. They can inform you on what exercises are best to try out or avoid.

Your Personalized Exercise Habit Action Plan

Whether you are a fitness guru, new to exercising, or dislike working out, there are many ways to increase your motivation and make exercise a daily habit. By understanding the science behind forming healthy habits, creating powerful exercise cues, and eliminating distractions, you can ensure that you’re on the right track toward your exercise goals. You got this!

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