4 Exercise Tips That Actually Work From a NYC Psychologist
We all know exercise is good for us. People who are physically active experience not only better mental, physical, and emotional well-being, they also have more life satisfaction and decreased depression and anxiety symptoms. So why is it so f#$%ing hard to actually DO IT consistently?
As an NYC Psychologist (and Art Therapist!) who works with busy professionals in their 20s and 30s, one of the biggest challenges to exercise that comes up is TIME. “I would [go to the fancy gym in my building, go for a run] if only…”
That’s where I come in. I help people change bad habits that aren’t serving them with ones that better align with their values and goals.
Now you get the tea for free.
Here are a few research-backed strategies to help you stop feeling guilty and get you moving (and grooving if that’s your thing).
Check Your Black-and-White Thinking at the Door. Black-and-white thinking—also called all-or-nothing thinking—is a common thought trap where we view things in extremes. For example;“If I can’t work out for a full hour at the gym, it doesn’t count.” The problem is that this kind of thinking makes change harder than it needs to be. When the standard becomes perfection, anything less feels like failure—so we often end up doing nothing at all. Changing habits is hard! Progress can happen with the smallest of adjustments. A 10-minute walk still counts. A short workout still moves you forward. Small actions add up over time.
Start Small. Want to be healthier? Start small. You don’t have to overhaul your life overnight. Do 25 jumping jacks between Zoom meetings. Stretch for five minutes every morning. Play your favorite song and dance like a maniac in your living room. Take the stairs instead of the elevator. Small changes like these add up. Over time, they create a more active lifestyle that benefits not only your physical health, but your emotional and mental well-being as well.
Minimize Friction. If you want to work out in the morning, make it as easy as possible to follow through. Lay out your workout clothes the night before, fill your water bottle, and pack everything you’ll need. That way, when morning comes, all you have to do is get up, get ready, and get moving. The fewer obstacles between you and the habit, the more likely you are to stick with it.
Use the Premack Principle. This is where I’m going to nerd out. Stay with me!The Premack Principle, sometimes called “Grandma’s Rule,” suggests that a more enjoyable activity can motivate you to complete a less enjoyable one. In other words: eat your vegetables and then you get dessert. If it’s hard to motivate yourself to go to that exercise class—even though you know you feel better afterward—pair it with something you enjoy. For example, treat yourself afterward to a 10-minute massage or the next episode of that Netflix show you’ve been dying to watch. The key is that the reward comes after the harder task. Over time, your brain begins to associate the effort with something positive.
So…now for the homework portion (just kidding!), but seriously, here’s one challenge for you: pick one exercise hack you learned and do it before the day is done. You’ve got this.
- Lily Warner, Psy.D., MPS; Psychologist, Art Therapist & Founder of Art of Life Therapy
Carek, P. J., Laibstain, S. E., & Care, S. M. (2011). Exercise for the treatment of depression
and anxiety. International Journal of Psychiatry in Medicine, 41(1), 15–28.
de Moor, M. H. M., Beem, A. L., Stubbe, J. H., Boomsma, D. I., & de Geus, E. J. C. (2006).
Regular exercise, anxiety, depression and personality: A population-based study. Preventive Medicine: An International Journal Devoted to Practice and Theory, 42(4), 273–279.
Goodwin R. D. (2003). Association between physical activity and mental disorders among adults in the United States. Preventive medicine, 36(6), 698–703.
