How To Train Your Brain To Love Exercise

Dr. Ruth Machin makes it easy:

Remove the “sticking points”

The strength/fitness/recomposition “gains” that you get from exercising can take months to become visibly noticeable, while the brain is drawn toward immediate rewards, which of course creates a disconnect between effort now and reward later.

Some mindsets that you can choose from:

• Fixed mindset: a fixed mindset views ability as static, leading to thoughts such as being permanently bad at sport, avoiding challenges, giving up easily, and seeing effort as pointless.
• Growth mindset: a growth mindset views abilities as developable through time and effort and treats effort and setbacks as part of learning and mastery. In the case of exercise, a growth mindset shifts attention away from a distant physical result and toward the journey itself, including finding enjoyment in the process.

Of those two, we recommend the latter. But, how to do it? Here are some ways:

• Build awareness: recognizing that fixed and growth mindsets exist is the first step toward developing a growth mindset.
• Accept imperfection: if you try to do everything perfectly all the time, you’ll get caught in an optimization trap (because you could always do the first thing slightly better) and never actually progress. Better to settle for 80–90%, and push forwards when you reasonably can.
• Reframe setbacks: progress isn’t linear, so setbacks, mistakes, and periods of slower progress can be treated as normal parts of learning rather than reasons to quit.
• Celebrate progress: notice small improvements, such as lifting a slightly heavier weight, becoming less breathless on a hill, or maintaining consistency for longer.
• Enjoy consistency: focus on the feeling of moving your body and the pride that comes from continuing to do the thing.

For more on all of this, enjoy;

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Want to learn more?

For a much deeper dive into the topic, you might like this book we reviewed:

I Know I Should Exercise, But… – by Dr. Diana Hill & Katy Bowman

Take care!