Time is valuable – and at SAFE Physical Therapy we couldn’t understand that more! Most traditional physical therapy offices will have you go in 2-3x/week to see a therapist for 15 minutes and perform the same, boring, repetitive exercises with an under qualified technician. That’s 2-3 hours/week on top of travel time to and from the clinic!
At SAFE Physical Therapy, you’ll see your Physical Therapist 1-on-1 for the entirety of each session. You’ll focus on what’s working, what’s not working, and build a home program that works with your schedule.
But I work full-time, have three kids at home, and take care of my best friend’s sick lizard. I don’t have time to do exercises at home!
Habit stacking is a powerful technique that involves attaching a new habit to an existing one, making it easier to incorporate the new behavior into your routine. Here’s how you can habit stack to incorporate a new exercise routine:
- Identify an Existing Habit: Start by selecting a current habit that you already do consistently. It could be something like brushing your teeth, making your bed, or having a cup of coffee in the morning.
- Choose an Exercise Routine: Determine the specific exercise routine or activity you want to incorporate into your day. It could be a 20-minute walk, a home workout, yoga, or any other form of exercise that suits your preferences and goals.
- Link the New Habit to the Existing Habit: Associate the new exercise routine with the existing habit. For example, if you brush your teeth in the morning, decide to do your exercise routine immediately after brushing. This establishes a clear connection between the two habits.
- Start with Small Time Commitments: Initially, keep the new exercise routine short and manageable. If your existing habit only takes a few minutes, start with a brief exercise session that you can comfortably fit into that time frame. This reduces the perceived effort and makes it more likely that you’ll follow through.
- Be Consistent: Focus on consistently performing the new exercise routine immediately after the existing habit. Over time, this repetition strengthens the association between the two habits and helps solidify the routine in your mind.
- Make It Visible: Place visual reminders or cues in your environment to reinforce the habit stack. For example, leave your exercise clothes or equipment next to your toothbrush or set a reminder on your phone. These visual prompts can help trigger the desired behavior.
- Stay Flexible: Be adaptable and willing to adjust your routine as needed. There may be occasions when your existing habit is disrupted, such as when traveling or during unusual circumstances. During such times, find alternative ways to maintain the habit stack, such as adjusting the time or finding a substitute habit to attach the exercise routine to temporarily.
Remember, habit stacking works best when you choose an existing habit that is already deeply ingrained in your routine. The more automatic and consistent the existing habit, the easier it will be to add the new exercise routine. With time and consistency, the habit stack will become second nature, making it easier to maintain your exercise routine in the long run.