The Simple Rule That Has Helped Me Sustain Daily Workouts for Over a Decade — Even When I Don’t Feel Like It

I haven’t missed a daily morning workout in over 10 years.

One of the most common questions people as about this is:

Don’t you have days when you don’t feel like it?

Yes. Of course I do.

I’m human.

I have days when I’m exhausted. Days when I feel like I can’t even move. Days when I just really really don’t feel like it.

I have days when I have to push myself to the gym instead of feeling pulled to my workout.

Often, those days turn into my best days.

Those are the days I’m glad I pushed myself to go. The days when I’m glad I didn’t listen to the thoughts telling me I should give myself a rest day.

What helps turn a day from “I don’t want to” to “I’m glad I did” is a simple rule.

This rule, in various iterations, is one of the foundations of continuity and consistency in anything.

In the context of my morning routine, the rule is:

Just get out the door.

Notice that the rule is not “just do it for 2 minutes.” Nor is the rule “just go to the gym.”

It’s far more basic and more immediate.

The rule deals with the biggest obstacle in front of me: crossing the threshold.

Leaving the comfort of the familiar for the unknown of the work that lies ahead.

Just get out the door. Cross the threshold.

Starting is Not the Hardest Part

A more general form of this rule is just start. It’s based on a common theory that “starting is the hardest part.”

This theory is kind-of true in a general way, but misses an important point:

Environment encourages activity.

Once you’re in the right environment for the activity, starting becomes much easier.

The hardest part is not starting, but putting yourself in an environment that encourages starting.

That’s why my rule is focused on just getting out the door, rather than “just do it for 5 minutes.”

Set Up the Momentum

This rule allows me to set up and ride momentum.

I know that if I get out the door, I’ll go to the gym. Where else am I going to go?

I know that once I am at the gym, the environment will support my intention to exercise.

If I’m taking a class, the structure of class will force me to start.

Even if I’m not taking class, seeing the people around me moving will induce me to start. I may putter at first or spend too long stretching, but eventually I’ll start moving.

If I’m still hesitant, I might invoke the 5-minute rule:

Just do something for 5 minutes.

Once I start moving, the endorphins will kick in and I’ll keep going.

None of that will happen if I don’t cross the threshold and get out the door.

The Takeaway

Set yourself up to win by creating a rule that addresses the biggest obstacle in front of you.

In any activity you want to do, crossing the threshold and putting yourself in the environ