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Fewer Distractions, More Focus

January 20, 2020

You don't have to be extreme when it comes to working out - just consistent. Stay motivated and focused with your exercise routines by following these tips.


Seeking Motivation?

Here are a few tips for when working out isn't working out:

  • Start small. If your workout feels daunting, it's easier to skip out on it, so make the exercise doable. Something is better than nothing!
  • Follow the 10-minute rule. The hardest thing about exercising is starting, and the easiest way to get started is to commit to less up front. If you're 10 minutes in and want to stop, do it, but the momentum and good feelings usually take over, and you end up following through.
  • Pair exercise with something else. Save your favorite podcast or playlist for when you exercise; it's a great motivator!
  • Never waste a shower. Use a shower as a reward for exercising. The positive reinforcement also helps train your mind to enjoy the experience of working out.
  • Access the power of Mondays. Exercising on Monday sets the tone and psychological pattern for the week. If you skip Monday, it's much easier to skip more days during the week. Momentum can work for you, but also against you (don't let it)!
  • Have fun. Try different things until you find something you like! Explore walking, running, cycling, swimming, yoga, dancing, Pilates, lifting weights, kickboxing, etc. Do more of what you like and less of what you don't.
  • Follow the "one day" rule. You can skip a day of exercise but never two. If you skip two, it becomes much harder to get back in the groove. Do something - even if it's a few jumping jacks.
  • Exercise to destress, not lose weight. Think of exercise as the most reliable way to destress. It is the key to energy, mobility and happiness. We might not always feel like exercising, but we're always glad we did!



Focused Fitness

Cut out the distractions and maintain your focus with these tips:

  • Do what you're doing. During an exercise session, leave the notifications until you're finished. Keep doing what you're doing until you've finished your session. Quick looks at your notifications or social media result in broken focus and decreased motivation.
  • Use airplane mode. Because notifications are so tempting, consider turning on "Airplane Mode" or "Do Not Disturb." This will mute any notifications while you work out.
  • Leave the phone behind. Phones are seen as essential when working out, but are they? Try leaving your phone in a gym bag or locker while your work out. Distractions can occur because our tech is in the line of sight and using it is a habitual response to its presence. Put it away and see what happens! You might be surprised by how much you get done.
  • Dedicate a space. For those who prefer workouts at home, distractions can be even worse. A derailed workout session can be caused by the television, a phone or family members. If possible, set aside an "exercise only" space in your home.
  • Leverage the outdoors. Switch it up and get some activity outside! When possible, - we know the winter weather doesn't like to cooperate sometimes - go for a walk or run, ride a bike, hike or do yoga in the park. If it's cold and snowy, spend some time on the slopes and try skiing or snowboarding! Spend 30 minutes getting closer to nature; it will do you wonders.
  • Schedule time to be active. Everything else in your life has a place in your schedule, and your workouts should too. Distractions can develop, because we neglect to set aside a specific amount of time for physical activity. It isn't always realistic to sneak in those workout sessions. Add it to your calendar and stick to it whenever possible!

Move well,

Your fitness-junkies at 360

Sources: ACE, Greatist

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