Mariam Webster’s dictionary definition of discipline reads, “to train or develop by instruction and exercise especially in self-control.” The definition however is missing something.
When you imagine self-discipline, you think about working hard, holding yourself accountable, and becoming more likely to succeed. Although these are great descriptions, discipline revolves more around doing what you don’t want to do with 110% effort every day.
“Discipline, doing what you hate to do, but do it like you love it.”
– Mike Tyson
A famous marshmallow experiment by Standford professor Walter Mischel in 1972 found kids who disciplined themselves to delay gratification had a higher chance of succeeding in school, work, and other endeavors.
Brent Gleason from Forbes also wrote, “They are the architects of their own beliefs and the actions they take to achieve a desired outcome. As a result, they aren’t as easily distracted by temptation and tend to feel more satisfied with their lives.”
Discipline falls in every area of life, but today’s focus is on how to discipline yourself to exercise. Here are five ways you can discipline yourself to start exercising consistently:
1. Replace the good with the bad
One of the best ways to develop a better habit is to replace it with bad ones. We’re all guilty of bad habits; it can be drinking, smoking, going to bed late, or constantly checking social media. To replace a bad habit, you must first acknowledge that it exists.
Ask yourself: what is this habit doing for me? Is it helping me or slowly killing me? What would my life be without this habit? Asking yourself these questions exposes you to the damage your poor habits are causing, making you more determined to replace your bad habits with exercise.
After recognizing your bad habits, you must start exercising immediately. More importantly, consistently exercising will help you further solidify your exercise habits.
2. Exercise at the same time
Exercising at the same time is a great way to keep you accountable while also helping you manage your time.
When our alarm goes off at 8 a.m., why do we go to school even when we don’t want to? It’s because we’ve been waking up at the same time and following the same routine consistently. We’ve trained ourselves to wake up at the same time for so long that it becomes habitual. The same principle applies to exercise.
First, find a time out of the day that’s most optimal for you to work out. We all have different preferences. Some prefer to work out first thing in the morning, while others prefer the afternoon. Either way, whenever you’re alarm goes off or the day reaches that specific time, put on your shoes, fill up your water bottle, and head to the gym.
It sounds easier said than done, but working out at the same time every day will take immense willpower, especially if you’re new. Over time, exercise will ingrain itself into your daily routine, and you’ll be working out with little thought.
3. Start small
When we implement a new habit, we tend to stretch so far into the future toward the results and end goals. When starting to work out, we want to lift as much weight as possible, not knowing it takes time to build strength. While it’s great to have ambitious aspirations, stretching your hand too far will make you overwhelmed. When you’re more overwhelmed, you’re more likely to give up.
Starting small is a great way to keep you disciplined because it makes exercising more manageable and approachable. You can start small by working out for 30 minutes, then for 45 minutes, and so on when you’re comfortable. Telling yourself to exercise for 2 hours right out of the gate will get you into the gym but probably won’t get you to return.
4. Do it anyway
It isn’t the prettiest answer you’re looking for, but it’s one of the most impactful actions you can take. When that alarm goes off, but you don’t feel like moving an inch out of bed, that’s your opportunity to grow your level of discipline. The more often you win these battles of exercising even when your entire body doesn’t want to, the more disciplined you become.
It’s like learning how to tie your shoes. The more you practice, the better you get at tying your shoes.
Becoming disciplined in exercise stems from doing it every day, even when you don’t feel like it. The good news is that the more you do it, the easier it becomes to tell yourself to do it on days you don’t want to.
I recommend exercising first thing when you wake up so that it isn’t constantly on your mind, which could lead to procrastination.
5. Compare yourself to who you were back then
The best feeling in the world is admiring your growth from who you were previously to who you are now. For example, after five years of coding, you’ll be incredibly proud of yourself for knowing how much you can code now compared to how much you knew when you started learning.
The idea is to start celebrating your small wins, which will keep you chasing for more success. Maybe you couldn’t do one push-up, but now you can do ten. Perhaps you couldn’t bench 60lbs, but now you can throw up 100lbs like it’s nothing.
These small wins make you return to the gym, not because you have to, but because you want to continue seeing yourself improve. It’ll also make you love and appreciate the gym so much more.
Recap
Discipline in any area of life, not just exercise, is not easy, but the more consistent you are, the more natural it becomes. It’s just like drinking water: nobody reminds you to drink water. Instead, it’s a part of your instinct.
The five ways to stay disciplined in the gym is to:
- Replace bad habits with better habits
- Exercise at the same time
- Start small then work your way up
- Just do it anyway
- Compare your previous to your current self.
