There are dozens of apps available that will allow you to work out at home in under 10 minutes. You don’t have to take the time to go to the gym get dressed or even put your shoes on.
You could also commit to doing ten sit-ups or pushups every time you reach for your phone. This little bit of extra friction will likely be enough to make you resist checking your phone nearly half of the time
The only thing holding you back is your decision to prioritize time spent on social media over your exercise goals. The social media giants have made it super easy and stimulating for you to tune in to their services The deck has been stacked against you.
At work when you feel that urge to check your phone you can incorporate exercise by getting up and taking a walk around the building. Stopping to talk with coworkers who are also away from their desks will satisfy the itch for human connection you likely were going on your phone for anyway. The face to face interaction will also strengthen your relationships at work.
Also while at work you can take a walk, with or without a coworker, outside at lunch rather than eating lunch alone at your desk. The time outside will decrease stress levels and give you increased focus for your afternoon. Knowing this, some companies have even gone so far as to ban eating lunch at your desk.
Working out for more extended periods of time will require some additional willpower and commitment. Putting it on your schedule and planning this time in advance will make it much more likely to happen. Studies show that the more detailed of a plan you make to do something, the better the chances you have of actually doing it. “I will exercise with Jenny from 7 to 8 pm at the Y on Monday and Wednesday night” has far better odds of happening in your busy life than, “I will work out twice this week.”
One of the habit building techniques James Clear recommends in his book Atomic Habits, is going to the gym for just two minutes. I am pretty sure after a day or two of showing at the gym for only two minutes I would think I was being ridiculous and then force myself to stay for 20 and actually work out. It seems silly to take the time to get dressed, drive to the gym just to be there for two minutes.
The idea is that after you have started to consistently work out for brief periods of time you will see how little it affected your schedule and likely start to expand those periods of time. You can’t force yourself to work out for 45 minutes right away. That is an unrealistic goal for someone who doesn’t work out at all right now. You are setting yourself up for failure. Start with something you can easily do, like two minutes of nearly anything, then use habit stacking to build on that.
Thanks for reading today’s post. There were many ideas in it to help you reshape your technology habits. Please, use the like and share features of social media to share the site with friends who struggle with phone addiction or habit building. I am one month into this blog and on the cusp of taking things to the next level. A few likes, shares, and retweet’s from you will really help get the message out to a much larger audience.