Motivation Articles

3 Simple Ways to Build Consistency

Because Consistency is the Key to Success!

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You don’t have to be an expert to figure out that consistency is pretty essential to successfully change your life, your health, and your weight. But it’s also pretty clear that building a consistent routine of regular exercise and healthy eating is not an easy thing to do.

You start off the day with the best intentions—to exercise, track all your food, and make healthy choices. But then life happens. One of the kids is sick, the babysitter is late, the snowplow blocked your driveway, the boss asks you to work overtime, or any one of a hundred other surprises that can really wreck your day. Before you know it, your plan is in trouble and your prospects for "sticking to it" aren’t looking very good. In fact, things are probably going to get worse as the day goes on. By the end of the day, you have no energy left for exercise, and the task of preparing a healthy meal feels like a big burden when what you really want is a break. Something has to give.

More often than not, "what gives" is your plan to exercise and eat right. When it’s hard to do everything, the things most likely to go undone are those that don’t affect or involve anyone but you—especially if those things aren’t exactly your favorite things to do anyway.

So how do you change this pattern? With the three rules for building consistency.

These three simple rules, when followed faithfully, will make it easier for you to be consistent with your healthy lifestyle habits—even on the toughest days.

Rule #1: Never tell yourself “I’m not motivated.”
That’s not the real problem, unless you really don’t want to lose weight or live a healthy lifestyle. As long as you do want these things, you have all the motivation you need.

It may be true that sometimes you don’t want to exercise, or that you really want to stop and get fast food rather than cooking dinner. That’s understandable, but it doesn’t mean you’re not motivated. It just means that you want two different and opposing things, and you have to make a decision. Telling yourself that you lack motivation is just a way of denying that you really do have a choice. It makes the problem seem mysterious and out of your control, and it makes you feel less powerful than you really are, because you lack something (the motivation) you need. Not true!

In the long run you’ll do better if you acknowledge that the choice is yours to make. You can choose either option, without making excuses or inventing a theory like “lack of motivation” to justify it. Then, pay attention to how you feel about the choice you made, and decide whether that is how you want to feel most of the time.

Being consistent does not mean being perfect. (There are going to be days when you decide to do something other than stick to your exercise and diet routine, and that’s fine.) But becoming consistent does mean giving yourself the power to choose.

Rule #2: Build momentum one step at a time.
It’s never easy to change old habits or start new routines. Studies show that it takes anywhere from 21 to 40 days to really turn a new behavior into a persistent habit. And during that time, you’re going to have to work at it pretty diligently—even when you don’t feel like it.

The key to long term consistency is building momentum. The hardest part is always getting things started. But once you’re moving, staying in motion and picking up speed becomes a lot easier. There are a lot of ways you can gradually build momentum during those first few weeks. Here are some examples:
  • Start with something that’s pretty easy to manage and build up from there. Set a goal of one 10-minute exercise session per week. Then increase it to two 10-minute sessions. Gradually add minutes to each workout (and eventually add one or more additional workouts to your week), until you're exercising as long and as frequently as you should in order to reach your goals. The simple act of setting aside some time for exercise every day, no matter how little, and sticking to it is enough to start building the habit.
  • Find an accountability buddy—someone who knows about your plan and is willing to give you a push when you feel like slacking off.
  • Join a Team or Challenge here at SparkPeople. It’s always harder to let someone else down than it is to let yourself off the hook.
  • Employ an excuse buster. Find a friend, family member, or SparkPeople member whose judgment and opinion you respect. Each time you find yourself thinking about skipping an exercise session or blowing your meal plan, write down the reason for your choice. Share this reason with your excuse buster and get her honest opinion about whether the reason for your choice is reasonable or just an excuse. You’ll probably find that this makes it a lot harder for you to believe your own rationalizations.
Rule #3: Always have a plan B.
Because life is unpredictable and complicated, you need to have plan B ready—even before you actually need it. Plan B is an alternative way to stay consistent with your goals when your regular routine (or something else) doesn’t work out as planned. Obviously, you can’t foresee every single problem that might come up. But most of the time, the things that get in your way are things that happen fairly often—like kids getting sick, extra hours at work, or days when you just don’t feel very energetic. Those surprises won't throw you off track if you plan ahead. For example, have a friend or family member lined up to stay with your kids so you can make it to the gym; stock your freezer with some healthy meals when you're short on time; stash your exercise clothes at the office for a quick workout when you can't get away.

Put a little time into identifying the most common problems that disrupt your healthy routine, and plan (in advance) what you can do to handle these problems without sacrificing your diet and exercise routine. Then all you’ll have to do is put your plan B into action.


Following these three simple rules will help you overcome some common obstacles while building the momentum you need to stay consistent. At the very least, you’ll be able to take all those lemons that life hands you, and make some good (and diet-friendly) lemonade out of them.

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Member Comments

  • EARTHAKITT
    Great article. Thanks for the advice.
  • BILLTHOMSON
    I need patterns and consistency
  • Definitely a good go to article to help build a pattern of being consistent with a healthy life style.
  • LARKSPURLAZULI
    Great article, with good, practical advice. Thank you!
  • TOMATOCAFEGAL
    good article. still appropriate today. Thanks.
  • Published 3 months before I joined SparkPeop
    e in 2007. Please join our SparkPeople Class of 22-28 April 2007 in celebrating our 10th anniversary!!!

    Be Fit. Stay Healthy.

    MsBootcamp
  • good article....
  • I really like the self visualizations from the Spark Coach. I start every morning with them.
  • great article Dean Anderson!!!! i LOVE planning. it helps me stay in control of my choices!!!
  • Read this article before but this is one of the few I really like on SP. It's real. I love the idea of beginning with 10 minutes a week if that's what I can tolerate ... and building from there on my good days. It doesn't make me feel like a slug ... like so many other REVVV it up articles do. And given my givens (lots of age and other achie breakies) I always have at least a Plan B - which is sometimes as simple as walking the length of my house over and over. I have trouble lifting the laundry so instead of lifting a basket that hurts my back I empty the basket a hand held load at a time - making 3-5 trips still carrying some weight. This is a super slow process for me but it's kept weight steady and it's not depressing even when I am not losing.
  • MS_GODDESS
    "In the long run you’ll do better if you acknowledge that the choice is yours to make. You can choose either option, without making excuses or inventing a theory like “lack of motivation” to justify it."

    This is what I need to keep in mind! Sometimes I just don't wanna - and then I feel so guilty about it.
  • I really liked this article because it speaks the truth.

    The part about motivation is really true because I live that all the time. I might not feel like going to the gym or going for a walk sometimes, but ALWAYS, when I've finished my workout, I feel so much better than before I worked out. I've never left the gym thinking: Oh, I wish I hadn't done that today! Haha.
    My issue here is finding a Plan B when things unexpectedly happen to prevent me from getting daily exercise.

    Great article. Thanks for the inspiration!
  • Good article. Thanks
  • I really like the new spin on lack of motivation. So much better to acknowledge that one is motivated and simply makes a decision to exercise or not. Was sitting at a bonfire last evening, 4000 steps shy of my committed daily step goal. I could have just sat there enjoying the embers but I decided to get up every hour and walk around the block (about 1000 steps each time). Felt good to maintain my September streak. I am motivated!
  • Nice, helpful article. I really loved the point of view about Motivation. That was pretty eye-opening.
    Building up a little at a time works well, too. And having a back up plan is just plain smart; we should all do it.

About The Author

Dean Anderson Dean Anderson
Dean Anderson has master's degrees in human services (behavioral psychology/stress management) and liberal studies. His interest in healthy living began at the age of 50 when he confronted his own morbid obesity and health issues. He joined SparkPeople and lost 150 pounds and regained his health. Dean has earned a personal training certification from ACE and received training as a lifestyle and weight management consultant. See all of Dean's articles.

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