How to train your brain to embrace exercise and stick to a fitness routine

Mindset plays a crucial role in determining whether someone becomes a regular exerciser. Even if the circumstances are identical, the way one perceives the situation can make a significant difference. For instance, if someone has been sitting at a desk all day and then decides to go for a workout, they could either feel overwhelmed by the need to exert energy or view it as an opportunity to move and energize themselves.

A study conducted by behavioral psychologist Danielle Boles revealed that when participants enrolled in an exercise class were told to concentrate on enjoying themselves, relaxing, and socializing, they were less likely to miss classes compared to those who were given general public health information about exercise. Moreover, research has shown that acknowledging and rewarding oneself for engaging in exercise can help establish healthy habits.

In a 2023 study, Stanford University doctoral student Octavia Hedwig Zahrt recruited 162 moderately active adults who did not track their physical activity. She provided some participants with accurate step trackers while others received devices that consistently overcounted or undercounted their steps by 40%. After five weeks, the group with the inaccurate step counts reported lower self-esteem and mental health, higher blood pressure and heart rates, and poorer diets with increased consumption of high-fat foods and decreased intake of fruits and vegetables.

Conversely, those who had accurate step counts perceived their activity levels as appropriate and healthy, leading to healthier diets, improved aerobic capacity, and enhanced mental well-being.

Psychologists refer to this phenomenon as the "what the hell effect," wherein individuals who fail in one area may feel justified in giving up on other aspects of their lives as well. In contrast, a positive mindset about exercise can foster a healthier identity, which in turn encourages other health-conscious behaviors.

Changing one's mindset about exercise is not as simple as deciding to become more active. It requires fostering an appropriate identity that feels authentic. One strategy is to surround oneself with like-minded individuals who are physically active, such as joining a pickup basketball team or regularly exercising with friends. Social support can be a powerful motivator.

Additionally, the relationship between identity and exercise operates in both directions, as regular exercise can gradually shape one's identity, which in turn can motivate continued participation in physical activity.