We all know that exercise is good for us. It’s drilled into our heads over and over. But let’s be real—knowing that doesn’t always make it easy to fit exercise into our busy lives, right?
Let’s tackle some of those, and I’ll share a few strategies to help you finally make time for exercise—and make it stick for good.
“I’m too busy to work out” is one of the most common things I hear from women who are juggling careers, families, and everything in between. And I get it—between meetings, family commitments, and a mile-long to-do list, exercise can feel like the last thing you have time for.
But here’s the thing: What if exercising actually helped you get more done?
In one study, researchers asked people to exercise during work hours on some days, and to skip workouts on others. The result? People were 15 percent more productive on the days they exercised than on the days they didn’t. That means you could actually make up for the time spent exercising by being more focused and efficient throughout the rest of the day.
I challenge you to give it a try. Start small—fit in just 10-15 minutes of movement, whether that’s walking, stretching, or doing a quick home workout. Then, see how you feel afterward. Track your productivity, and I bet you’ll be pleasantly surprised at how much more energy and focus you have.
Obstacle #2: “I don’t feel motivated to exercise.”
Ah, motivation. We wait for it, and when it doesn’t come, we feel stuck. But here’s a secret that might surprise you: Motivation comes *after* action, not before.
This is called self-perception theory, and it suggests that we become motivated by observing our own behavior. In other words, the more you take small steps toward exercising, the more motivated you’ll feel to keep going.
So, don’t wait for motivation to magically appear. Start with one small action—something as simple as putting on your workout clothes, or going for a 5-minute walk. The next day, do it again. Over time, these small actions will build momentum, and before you know it, you’ll start to feel more motivated to keep going. The key is consistency, not perfection.
Obstacle #3: “I don’t like exercise.”
Not everyone loves exercise, and that’s okay. But here’s a strategy that might make it a little more enjoyable: temptation bundling.
What’s that? It’s a concept developed by researchers that involves pairing something you *should* do (like exercise) with something you *want* to do (like listening to your favorite podcast or audiobook).
In a study, people who were only allowed to listen to their favorite audiobooks while exercising worked out 51 percent more often than those who didn’t bundle their workout with something enjoyable. So, what’s your version of “The Hunger Games” audiobook? Save your favorite TV show, podcast, or book for your workout, and watch how much easier it becomes to lace up your sneakers.
Obstacle #4: “I start out with good intentions, but I never stick with it.”
We’ve all been there. You start off strong, determined to work out regularly, but after a week or two, life happens, and your routine falls apart. Why does this happen? One common reason is that we try to do too much, too soon.
If you go from zero exercise to trying to work out for anhour every day, it’s likely going to feel overwhelming. When something feels too hard, it’s natural to want to quit. So instead of diving in with an intense routine, start small and make it manageable.
Ask yourself, “On a scale of 1 to 10, how confident am I that I can stick to this routine?” If your answer isn’t at least a 9, make it easier. Maybe that means starting with 10 minutes a day, or 3 days a week. Once that feels doable, you can gradually increase the time or intensity. The key is to make exercise a habit you can stick with, not an impossible challenge.
Obstacle #5: “I’m an all-or-nothing person.”
Ever skipped a workout because you didn’t have time to do the full 30 minutes? That’s a classic example of all-or-nothing thinking. We often think, “If I can’t do the whole thing, why bother doing it at all?”
But here’s the truth: Something is always better than nothing. Even if you only have 10 minutes, that 10 minutes of movement still counts, and it helps you build the habit of consistency.
This type of thinking is called cognitive flexibility, and it’s crucial for long-term success. Instead of sticking rigidly to a “perfect” plan, learn to adapt. Can’t do your full workout? Do what you can. Each time you make that choice, you’re reinforcing the habit and making it easier to keep going.
The Bottom Line: Shift Your Mindset to Make Exercise Stick
If you’ve struggled to make time for exercise or stick with a routine, know that you’re not alone. But the key to success isn’t about finding more time or waiting for motivation to strike—it’s about shifting your mindset and overcoming the mental barriers that are holding you back.
Start small, be kind to yourself, and remember that consistency beats perfection every time. You’ve got this!
Eileen Allosso, a Nurse Practitioner and Clinical Neurology Specialist, offers Brain Health Coaching that transcends traditional approaches. She empowers women aged 45 to 70 to overcome brain fog, memory lapses and other cognitive issues through tailored, holistic methods. With Eileen, embark on a journey that leads you to your desired goals of feeling like your younger self again, conquering fears around growing older, and aging vibrantly!