We often start something new because we’re inspired. We want change, feel excited, and get that burst of energy — motivation. It gives us the push to take the first step.
But when it comes to exercise, things get trickier. Our brain loves saving energy and hates physical effort. It will do whatever it can to sabotage our plan to move more.
Why Motivation Isn’t Enough
At the beginning, motivation might be enough. But it doesn’t last — for anyone. And when it fades (and it will), we’re left with a choice: keep going or give up. That’s when discipline comes in.
Discipline is what carries us forward until a habit starts to form. And once it does, exercise stops being a big deal and becomes just another part of our daily routine.
What Happens in the Brain
To put it simply, our brain has two systems:
- one that runs on autopilot — habits and routines
- and one that deals with new, effort-heavy tasks
When you’re starting out, exercise feels like work. You have to remember it’s on your schedule, decide what to wear, when to go, where to run… You use a lot of mental energy just preparing.
But over time, it gets easier. You already know where and when you’re going, your gear is ready, and your mind doesn’t fight you anymore. You don’t overthink it — you just go.
This shift from effort to habit can take anywhere from a month to a year. It really depends on the person. For me, it took about a year for workouts to feel fully natural.
What Helps Build the Habit
1. Create a schedule
If a workout is on my calendar, I’ll do it. Do I feel like running every time? Nope. Am I always motivated? Definitely not. Sometimes I just want to sit on the couch. But if I’ve scheduled it, I can mentally prepare for it in advance.
You can write your plan on paper and hang it up, or set reminders on your phone — whatever works for you.
2. Don’t punish yourself
Running should be fun. We often try to prove something — to others or to ourselves. Pushing harder, running faster, doing more. But that mindset can quickly lead to burnout or injury.
The goal isn’t to break records. It’s to feel good and stay healthy. Take it easy — especially at the beginning.
3. Prep your gear the night before
Think about the weather. What will you wear? Lay out your clothes. Put your shoes somewhere visible — ideally where you’ll literally trip over them in the morning.
The less energy it takes to get ready, the more likely you are to actually go.
4. Surround yourself with motivation
Let the world around you remind you why you’re doing this. Follow running bloggers. Watch other runners on the street. That visual reminder really works for me — especially seeing people out running in real life.
I’m not part of a running group (yet), because I enjoy running solo — but if you’re social, communities can be great too.
And remember
Forming a habit isn’t about willpower — it’s about making movement simple and accessible. Remove the extra friction. Don’t wait to “feel motivated.” And slowly, running (or whatever you choose) becomes just another part of your day.
Good luck!
