How can you reprogram your mind in 30 seconds to crave exercise?  

By Lori Hammond

Coach and Professional Hypnotist. Giving you simple tools to stop overwhelm and harness joyful forward momentum.

Do you dread exercise?

Do you talk yourself out of going to the gym or taking a walk?


Why We Resist Exercise:

Here are just a few reasons people resist exercise. . .

  • "I feel self-conscious at the gym."
  • "I don't have time."
  • "I'm worn out at the end of the day and just don't feel like it!"
  • (Insert your reason here.)

No matter what your reason, this hack works because it reprograms your mind and body to want to move. 

I developed this secret trick years ago after hearing BJ Fogg's popular Ted Talk about Tiny Habits. 

This easy hack helped me go from an all-or-nothing mentality about exercise (I usually chose nothing) to being the kind of person who exercises most every day. 

  1. Brain science shows that we are hard-wired to resist big changes.

We literally sabotage our success when we try to start a big new exercise program. 

  1. We have programmed ourselves to talk ourselves out of doing hard (or uncomfortable) things.  (The last cheat sheet talked about how to change that.)


How to fix it:

I'm going to teach you how to program your mind and body to become addicted to healthy exercise. When this happens, you no longer need willpower to exercise because you'll absolutely crave moving your body.


STEP 1: Stop Trying

What you're about to learn might not seem logical to your conscious mind. And that's your first clue that it works! 

We're wired to resist conscious changes. So this hack creates change on a subconscious level. 

Subconscious changes create automatic behavior. 

You're already demonstrating this in your own life when you automatically talk yourself out of exercising.


STEP 2: Itty-Bitty Changes

Every day for the next 30 days, do 30 seconds of exercise the instant you get out of bed.

If your bladder just can't stand the thought of doing squats as soon as your feet hit the floor, then you're allowed to pee first.

Then, the instant you flush the toilet, do your 30 seconds of exercise. 

You can do anything for 30 seconds, can you not?

Here are some exercises to choose from. Pick your favorite or come up with your own idea.

  • Squats
  • Jumping Jacks
  • Push-ups (wall push-ups are ok too)
  • DANCE!

*IMPORTANT NOTE: Do not do more than 30 seconds. The entire purpose of the hack is to make it so easy you bypass the part of you that resists exercise.  


STEP 3: Acknowledge Your Amazing-ness

This step is super important. Remember Step 3. 

As soon as your 30 seconds are up, tell yourself, "I'm the kind of person who likes to exercise every day. Good job, Lori!" (This will be most effective if you insert your name instead of using mine. Hehe.)

This works, even if you don't feel like it's true yet. Just keep saying it every day.

That's it!

When you follow along with the next section, you will program yourself to easily remember to exercise for 30 seconds.


Do not read this section unless you're ready to make this itty-bitty change!

Right now imagine waking up tomorrow morning. 

Daydream this so vividly that it feels like you're there now. 

Feel the bed underneath you. Imagine sitting up and putting your feet on the floor.

Notice that as soon as you feel the floor with your feet you remember, "Oh yeah! I'm doing my itty-bitty exercise habit." 

Now imagine yourself doing the exercise you choose. Pretend you can actually feel your body moving as you daydream. 

Then hear yourself say, "I'm the kind of person who likes to exercise every day. Good job, Me!"

Now you'll notice yourself automatically remembering to do this because you mentally rehearsed doing it. 



Join Lori's Next Group Hypnosis Session

Do you feel lonely and need to connect?

Are you struggling and need extra support and guidance?

Join me for a deeply relaxing, enjoyable group hypnosis session this coming Tuesday. 

Experience healing in the place where struggle used to be.

I'd love to see you there!


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