The secret to sticking to your workout routine includes just a few key elements, a large new study finds.
“These factors increase motivation, reduce forgetting and help people plan in advance to avoid obstacles, so we covered the barriers to follow-through that were easy to topple,” said the study’s lead author, Katy Milkman, the James G. Dinan professor at the Wharton School of the University of Pennsylvania.
The top intervention offered small rewards for returning to the gym after missed workouts. The best-performing program paid people 22 cents per gym visit. If they missed one day, they got an extra 9 cents on top of it for their next visit, as long as they missed only one. “Make a plan. Set calendar reminders in your phone or computer. Just like we sent people text reminders, link exercise with a temptation and figure out ways to make yourself not miss two in a row,” Milkman said. “Then, don’t stop. When we took away the support structures, people only retained about 30 percent of their habits.”
“Just that simple communication of ‘everyone is doing it and they are doing it even more than they used to’ had a huge impact,” Milkman said. “This type of intervention plays on different aspects of psychology than did the base program of planning, reminder, reward.”
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