Think about which time is best for you, early morning or after lunch or evening? The time I set for myself is 5: 30 in the morning. Every day is the same time, and I try not to change. If you don't set a clear time, you will probably find an excuse to postpone exercise until you have more time or energy, and then put it off until the next day, and the habit of procrastination will be gone.

2. Set yourself a reminder.

I'll give it to me with a memo. Of course, there are many ways to receive email or SMS reminders. When you receive the reminder, start doing it at once. Don't make any excuses to delay.

Don't exercise too much at first.

This suggestion is perhaps the most useful. When I first started exercising, I was always ambitious and felt that I could do more. But if you do too much at first, it may have a bad influence on your whole exercise plan. When you first try to form the habit of exercising every day, your body may not be able to adapt to the pressure of Chengdu. The key is here: first, exercise for 20 minutes every day, and don't do too much exercise. It's not hard, is it Even at the beginning, you only need to exercise 10- 15 minutes. The key is to take the first step, let your body gradually adapt to daily exercise, and then gradually form this habit.

4. Then gradually increase the amount of exercise.

Once your body is used to daily exercise, you can gradually increase the amount and intensity of exercise. Try it again at least two weeks later-because your body needs at least this long to adjust. When 20 minutes of exercise has made you feel relaxed, you can try for 30 or 40 minutes, or even gradually increase it to 1 hour. When you do this, you can gradually improve your exercise intensity-for example, run faster. Don't try to increase the amount and intensity of exercise at the same time.

5. Make exercise fun.

If you associate a habit with pain, then subconsciously you must want to stay away from it. But what if this habit reminds you of happiness? Of course you'll be happy to do it. That's why when I first started exercising, I always focused on the fun of exercising. I enjoy the roadside scenery while jogging, breathe the fresh air in the morning, enjoy the beautiful sky at sunrise, and be alone ... these are all my favorite things. It is also helpful to bring an MP3 player when exercising.

6. Prepare sports equipment in advance

In the process of forming habits, the fewer obstacles and obstacles you encounter, the greater the chance of success. Try to think about it. You sleep in a daze early in the morning, and you need a lot of exercise equipment to tidy up before exercise. When you are depressed, you can go back to sleep ... but if you have packed your sportswear, sports shoes, watches, MP3 players and so on, you can start exercising at any time, and maybe things will go smoothly.

7, don't grind, open the door and go out quickly.

My principle is to go out as soon as I put on my running shoes. I don't care how long and how far I will run today. All I have to do is open the door and go out. Then start exercising. Once this is done, the next thing is a piece of cake.

8. Various exercise programs are interspersed.

One of the reasons why I like triathlon training is that it can make my daily exercise less boring-I can swim or ride a bike instead of just running every day, which makes exercise more interesting. Different sports exercise the muscles of different parts of my body, especially swimming. Of course, some muscles are often used, but different exercises have different exercises for them. I give this example to say that I don't exercise the same muscle every day. I will give them a chance to rest and recover, because if you only exercise and don't recover, it will damage your muscles.

9. Take a day off every week

Again, recovery is very important. If you only do 20 minutes of small exercise every day, then maybe you don't need a special rest. However, it is best to set aside one day a week and do something different from the other six days. You can't skip this day and do nothing. In that case, the continuity of your exercise will be broken, which is not good news for the formation of habits. If you need more rest, take a walk for 20 minutes or meditate for a while.

10, don't stop for a day.

"no problem, I've been doing it for five days ... I won't do it today ~" many people will say so. But it will only make it harder for you to get into the habit. Persistence is the key. Don't stop for a day. If you are lazy and don't do it, don't blame yourself-everyone will have such a problem, and habit formation is a skill that needs to be practiced. All you have to do is restart a 30-day plan, clarify your goals and obstacles, and then come on!