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How To Exercise More

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  • 1. How To Exercise More A Guide to Changing Your Environment and Your Behavior By Karl Kumodzi kumodzi@gmail.com
  • 2. So, I Wanted To Work Out More…But I just couldn’t seem to MOTIVATE myself orfind the time!
  • 3. Sound Familiar? Here’s what I did.
  • 4. Step 1• I packed gym clothes in my backpack all day
  • 5. Step 2• I studied at the library (near the gym) instead of at my dorm (far from the gym) on Monday, Wednesday, and Friday nights
  • 6. Step 3• When I finished at the library, I stopped by the gym on my way home!
  • 7. Here’s How I Did It
  • 8. I asked myself, “What needs tochange?”Then I looked at three things.
  • 9. - 1. Target Behavior (go to the gym, What exactly do you want to do? go for a run, do pushups, etc.)- The more precise, the better
  • 10. - 1. Target Behavior (go to the gym, What exactly do you want to do? go for a run, do pushups, etc.)- The more precise, the better 2. Environment- How is your environment preventing you from achieving your target behavior?- How can you change your environment to be more conducive to your target behavior?
  • 11. - 1. Target Behavior (go to the gym, What exactly do you want to do? go for a run, do pushups, etc.)- The more precise, the better 2. Environment- How is your environment preventing you from achieving your target behavior?- How can you change your environment to be more conducive to your target behavior? 3. Triggers- How can you remind yourself to do these things?
  • 12. Target Behavior• The more precise (or crispy) you make this, the better your chances of doing it• I call the process of making a goal crispy, “frying” it• You increase your chances even more by attaching it to something you already do every day, like brushing your teeth (hopefully), getting dressed, or doing your homework
  • 13. EXAMPLE
  • 14. Frying The Target Behavior Crispy Not Crispy“I want to exercise “I want to go to the gym for one hour every Monday andmore” Wednesday night after I’m done working on my homework.
  • 15. Tips On Frying Goals Into Target Behaviors• Ask yourself… – Where? – When? – Before or after what? – For how long? – How often?
  • 16. Ability & Environment• Ask yourself: – On a scale of 1 – 10, how hard is this to do? – How can you manipulate your environment to make it easier to do?
  • 17. EXAMPLE
  • 18. Ability Hard To Do Easier To DoRun 20 miles every Go to the gym for 1 hour,day of the week. three different days a week.
  • 19. Ability And Environment• You can manipulated your environment to increase your ability• If you usually study/do homework in your dorm room, which is far from the gym, it can be too hard to leave your comfortable room sometimes• So why don’t you study/do homework at the library, or somewhere closer to the gym, and keep your gym clothes in your backpack?
  • 20. TRIGGER• A trigger is a prompt, or a call to action. It reminds you to perform your target behavior when everything else is in place.• I set an alarm for my trigger, so when my alarm went off I’d stop working, pack up my stuff, and head to the gym.
  • 21. IT WORKED
  • 22. RECAP• 1. Fry your goal into a crispy target behavior• Example: Turn “I want to exercise more” into “I want to go to the gym for one hour every Monday and Wednesday after I study/do homework.”
  • 23. RECAP• 2. Make your target behavior easier to do. One way of doing this is changing your environment• Example: Instead of working until 8 or 9pm and then biking across campus to go to the gym, work in the library closer to the gym and bring your gym clothes
  • 24. RECAP• 3. TRIGGER YOURSELF• Set an alarm!
  • 25. And Finally…• CELEBRATE YOUR SUCCESS!!!(Research shows that people who celebratetheir successes are more likely to keep onsucceeding!)