Trainer Reveals Brain Tricks to Make Exercise Feel Effortless
Some simple mindset shifts can help you trick your brain into wanting to work out, even on days when exercise feels like the last thing you would choose to do. Caroline Idiens, a personal trainer with twenty-five years of experience, emphasises that waiting to feel motivated before you exercise is a losing game. Writing for the Telegraph, Ms Idiens notes that spring is the perfect time to reset your fitness habits. Instead of recommending strict gym schedules or pushing beyond limits, she suggests incorporating routines that actually work when life is busy.
Research indicates that most people who try the latest quick-fix plan to lose weight and improve their health ultimately fail to keep the weight off or maintain the habits. By the end of January, studies show that up to eighty-eight per cent of people have abandoned their New Year's resolutions entirely. However, experts say there are simple ways to improve your health that are not tough to stick to, unlike the all-or-nothing approach many adopt towards working out. From social connection to jotting down progress, read on for everyday activities that Ms Idiens says her clients swear by to stay on track with fitness goals, even on low-energy days.
Try Habit Stacking
Habit stacking is not a new phenomenon, but the term has gained popularity in recent years. Essentially, the technique involves stacking a new behaviour on top of an old one. This aims to increase the likelihood that you will stick with a habit and can help in achieving goals over time. This is backed by science: a 2020 study in Behaviour Research and Therapy found that behaviours linked to an existing routine were significantly more likely to be repeated. Ms Idiens says she does this by attaching an exercise to something she already does, such as having a cup of coffee. She will drink the coffee, then incorporate some movement. The cue matters more than enthusiasm, she explains.
Reframe Your Mind
Reframing the way you think about exercise can change how easy it is to do it. Behavioural psychologist James Clear calls this the difference between outcome-based and identity-based habits. The practice involves shifting thoughts from I am trying to get fit to adopting the belief, I am an active person. This reduces the all-or-nothing thinking that makes you more likely to quit, says Ms Idiens. Hypnotherapist Marisa Peer previously told the Daily Mail that a similar approach can be taken with making healthier choices at mealtimes. She said: You tell yourself that you are choosing not to eat sugar or drink alcohol, and that you are choosing to feel great about it. You need to signal to the brain why you are doing what you are doing.
Get Outside with Nature
Multiple studies show that getting in touch with nature has a positive impact on your mental attitude. According to the NHS, the easiest way to walk more is to make it a regular habit. Walking briskly can help you build stamina, burn excess calories, and make your heart healthier. With mornings getting lighter, it is even more of an incentive to get out early. The definition of moderate activity includes anything that will raise your heart rate, make you breathe faster, and feel warmer. One way to tell if you are working at a moderate intensity level is if you can still talk but not sing. This means that even simple activities such as brisk walking and pushing a lawnmower count.
Try Exercising with a Friend
According to Nuffield Health, more than one in four Britons use exercise to socialise. The findings indicate that twenty-five per cent of people surveyed are now part of a fitness community, such as a run club, CrossFit group, or leisure centre-based programme. This trend appears to be bridging a post-pandemic gap in social interaction, particularly among those working remotely. The research shows that working out as part of a community, with shared accountability, helps people feel more connected, consistent, confident, and supported in staying active, while also delivering stronger and more lasting outcomes.
Find Something You Love
Finding an exercise that you genuinely enjoy is widely considered the most effective way to build a sustainable, long-term fitness routine. When exercise feels like a fun, rewarding activity rather than a chore or punishment, consistency becomes easier to maintain, leading to better mental and physical results. The trick is to try different activities, like running, swimming, or dancing, and find what you enjoy.
Treat Exercise as Self-Care
Runner's high is a known phenomenon which many athletes cite as compensation for the pain, discomfort, and fatigue endured during exercise. Exercise triggers the release of neurotransmitters and hormones, specifically endorphins, endocannabinoids, and dopamine, which act as natural pain relievers and mood elevators. This can set the tone for the rest of the day, reducing anxiety and creating a sense of calm and euphoria. Treating exercise as a form of self-care, rather than a tool for self-improvement, shifts the focus from fixing yourself or achieving aesthetic goals to nurturing physical and mental well-being. This perspective fosters a sustainable, compassionate relationship with movement that reduces stress and enhances quality of life.
Write It All Down
Keeping track of your workouts, including personal bests, weights lifted, and time spent on the treadmill, can help you identify patterns and allow you to track your progress. Even simple changes like being able to walk up the stairs without feeling breathless are worth celebrating.
Do Not Wait for Inspiration to Strike
Even for artists, waiting for inspiration to strike limits progress, often acting as a form of procrastination that reduces productivity and breaks consistency. Put your trainers on and take action, however small, says Ms Idiens. Fitness is built in the imperfect weeks where you keep showing up and relying on habits and routines to carry you through when the motivation dips.
