This is extremely evident when we try and get in shape. We join a gym and set weight loss goals. We subscribe to fitness magazines. Maybe we pony up the cash for a personal trainer. We have big dreams, but they often fizzle before fulfillment. Most of us would like to get in shape, but many of us never do.

Why is it so difficult for us to stick with good workout habits? It turns out exercise is a much mental as it is physical. Not only do we have to discipline our bodies, but we also need to teach our minds. A famous green Jedi known for his mental discipline once said, “Do or do not. There is no try.” Technically that doesn’t really apply here but wasn’t it fun to hear Yoda say that in your head?

No, trying is just as important as doing. In fact, taking things slowly helps combat one of the more common mental gremlins each of us deals with. When we take on more than we can handle or when we aren’t confident in our abilities to do the thing we’re attempting to do we often fail. People simply don’t like to do things they aren’t good at and if improving takes too long or is too onerous we’ll often just quit.

Instead, start with exercises you’re at least partially skilled at. If you like riding a bike go to a spin class. If you’re lousy at running but enjoy dancing start with Zumba. Find exercises you like and exercises you have some skill in. As you get into better shape, you’ll find you can parlay those gains into other areas where you may not have the same confidence. To quote Yoda again, “Do what you love and love what you do.” That was actually Confucius, but I think you’ll agree it sounds better in Yoda’s voice.

The unfortunate truth is that humans prefer instant gratification over the delayed variety. This makes it difficult for us to stick with our long-term exercise and diet goals. Choosing workouts you like and are skilled at is a strong start, but further brain hacking is needed if we’re to stick with these workouts over time.
Recognizing that we prefer instant gratification allows us to trick ourselves into keeping an exercise regimen by creating the shorter term, “instant” goals. Don’t focus on where you want to be three months from now. Note how you feel after a single workout session and focus on that instead. If working out helps you let go of stress focus on that. When you’re staring down barbells at the gym focus on the little strength gains, you enjoy after each session instead of imagining the shredded abs you hope to have one day.

Focusing on smaller, quickly achievable goals will help maintain your motivation but remember that not all motivation is equal. If you want your motivation to last for the long haul, it needs to come from within. It can’t be external. If you’re working out because your husband or wife thinks you should, you probably won’t stick with it for long. External, or extrinsic motivations don’t last because you can’t internalize them. Intrinsic motivations, those that spring from your heart, those that are important to you, are the ones that keep you pumped. You need to be working out for you, not for someone else. You need to focus on deep-seated desires and not just the number on a scale. Look inside and find what’s really important to you about exercising and you can establish a routine that lasts.

Most of all, try and make your workout fun! Our oft-quoted, pint-sized resident of Dagobah once quipped, “Adventure. Excitement. A Jedi craves not these things.” And this is why you shouldn’t listen to Yoda.