How To Exercise    More    A Guide to Changing Your Environment and Your Behavior        By Karl Kumodzi      kumodzi@gmai...
So, I Wanted To Work Out More…But I just couldn’t seem to MOTIVATE myself orfind the time!
Sound Familiar?   Here’s what I did.
Step 1• I packed gym clothes in my backpack all day
Step 2• I studied at the library (near the gym) instead  of at my dorm (far from the gym) on Monday,  Wednesday, and Frida...
Step 3• When I finished at the library, I stopped by the  gym on my way home!
Here’s How I Did It
I asked myself, “What needs tochange?”Then I looked at three things.
-          1. Target Behavior (go to the gym,    What exactly do you want to do?    go for a run, do pushups, etc.)-   The...
-          1. Target Behavior (go to the gym,    What exactly do you want to do?    go for a run, do pushups, etc.)-   The...
-             1. Target Behavior (go to the gym,       What exactly do you want to do?       go for a run, do pushups, etc...
Target Behavior• The more precise (or crispy) you make this,  the better your chances of doing it• I call the process of m...
EXAMPLE
Frying The Target Behavior                               Crispy    Not Crispy“I want to exercise   “I want to go to the gy...
Tips On Frying Goals Into Target               Behaviors• Ask yourself…  – Where?  – When?  – Before or after what?  – For...
Ability & Environment• Ask yourself:  – On a scale of 1 – 10, how hard is this to do?  – How can you manipulate your envir...
EXAMPLE
Ability    Hard To Do                    Easier To DoRun 20 miles every                          Go to the gym for 1 hour,...
Ability And Environment• You can manipulated your environment to  increase your ability• If you usually study/do homework ...
TRIGGER• A trigger is a prompt, or a call to action. It  reminds you to perform your target behavior  when everything else...
IT WORKED
RECAP• 1. Fry your goal into a crispy target behavior• Example: Turn “I want to exercise more” into “I  want to go to the ...
RECAP• 2. Make your target behavior easier to do. One way of  doing this is changing your environment• Example: Instead of...
RECAP• 3. TRIGGER YOURSELF• Set an alarm!
And Finally…• CELEBRATE YOUR SUCCESS!!!(Research shows that people who celebratetheir successes are more likely to keep on...
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How To Exercise More

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How To Exercise More

  1. 1. How To Exercise More A Guide to Changing Your Environment and Your Behavior By Karl Kumodzi kumodzi@gmail.com
  2. 2. So, I Wanted To Work Out More…But I just couldn’t seem to MOTIVATE myself orfind the time!
  3. 3. Sound Familiar? Here’s what I did.
  4. 4. Step 1• I packed gym clothes in my backpack all day
  5. 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. 6. Step 3• When I finished at the library, I stopped by the gym on my way home!
  7. 7. Here’s How I Did It
  8. 8. I asked myself, “What needs tochange?”Then I looked at three things.
  9. 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. 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. 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. 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. 13. EXAMPLE
  14. 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. 15. Tips On Frying Goals Into Target Behaviors• Ask yourself… – Where? – When? – Before or after what? – For how long? – How often?
  16. 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. 17. EXAMPLE
  18. 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. 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. 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. 21. IT WORKED
  22. 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. 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. 24. RECAP• 3. TRIGGER YOURSELF• Set an alarm!
  25. 25. And Finally…• CELEBRATE YOUR SUCCESS!!!(Research shows that people who celebratetheir successes are more likely to keep onsucceeding!)

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