Your goal: Create a consistent workout routine
Imagine if you never make working out a regular part of your life. Over time, your energy might drop, your body could become weaker, and simple activities could feel harder. You may start to miss out on new experiences, lose confidence, and feel old before your time. Discipline and consistency could fade in other parts of your life too, making it tough to reach your bigger dreams. But if you do commit and make working out a habit, you unlock confidence, a healthy body, and a mind that can handle challenges. Don’t let your future self feel regret for not taking action now.
Think of yourself as someone who is disciplined and always keeps their promises, especially to themselves. When you start seeing yourself as a consistent and active person, working out isn't just something you do – it’s who you are. This new self-image will help you choose healthy actions every day, even when you're tired or busy. By building the identity of a disciplined person, you become stronger both inside and out, making it easier to stick to your routine. Every workout is proof that you are committed to growth. Remember, your actions shape who you are becoming – and you are becoming unstoppable.
Achieve your goal using the 4-laws of behavior change
Start small so you don’t overwhelm yourself. If you’re new to working out, begin with just 5–10 minutes a day, focusing on simple movements like walking, stretching, or bodyweight exercises. Have your workout prepared in advance, use short home routines, or simply walk out your door. The easier you make it to get started, the more likely you’ll follow through.
Pair your workout with something you enjoy: play your favorite music, use a fun fitness app, or promise yourself a treat after your session. You could turn workouts into a social activity by inviting a friend or joining a group class. Making your routine feel positive and rewarding draws you in and makes sticking with it much easier.
Choose a specific time and place for your workouts and mark it clearly on your calendar or daily planner. Lay out your exercise clothes and gear the night before to remind you of your commitment. Consider setting an alarm labeled 'Workout Time' or placing a sticky note in a spot you can’t miss. By creating clear triggers, you make it almost impossible to forget or ignore your routine.
Track your progress in a visible way, like checking off days on a calendar or writing down each completed workout. Give yourself a small reward, such as a favorite snack, a hot shower, or a few minutes of your favorite activity right after you finish. Noticing small wins and celebrating them keeps you motivated and eager for the next session.
Start with small, simple tasks that make progress feel effortless. These easy wins will set the foundation for lasting change.
Your weekly tasks could look like the following
Set your workout clothes and shoes by your bed — this sets a visual cue (Make It Obvious).
Do a 5-minute walk or stretch session after waking up — easy, low-stress entry point (Make It Easy).
We've just created a custom Notion template for you, built around the principles of Atomic Habits.