When You Fall Off the Exercise Wagon
First of all, I believe in cycles of the body over the course of a year, not just over a month.
The reason I believe this is simple: I recognize patterns in myself year after year (after year).
Which means that at some point in late winter or early spring—speaking for myself only here—I completely lose my ability to get my sh*t together when it comes to exercise.
My motivation disappears—not all at once, but slowly until it's gone.
And suddenly the routines that would normally feel automatic feel optional. (And during this time, if left to my own devices, I would prefer to opt NO)
But of course, it’s my job to work out.
So even when I lose the love for it, I still have to do it—at least minimally.
And that, my friends, is the secret to exercise in the long haul: it's not negotiable. It's a requirement.
Now, in the event that I feel like burning my whole exercise castle down (i.e., all my progress), I have something to fall back on that is extremely low-achieving (which I'm totally good with) and very doable.
It’s called the 1% rule.
I actually encountered it through home decorating influencers in the fever dream that is Instagram. The idea is: when you walk into a room and feel overwhelmed because it's a freaking mess, don’t try to fix the entire space.
Just make it 1% better. Pick up the pillow on the floor and fluff it back into its place of honor on the sofa.
The same thing applies to your body.
When I stop having cares to give (I'm curbing my urge to swear here cause I might need to swear later), maybe I'll just drink a big glass of water with creatine in it.
There. That’s 1% better.
Or I’ll do 10 jump squats after sitting for a long stretch. Yes, in theory I could do 64. But 10 is better than nothing, and on days like this, that’s what I have to give.
One percent.
So here’s a plan if you’ve fallen off the exercise wagon:
When you wake up, drink a big glass of water and move for two minutes.
After lunch, either walk around the block—just one block—or do two minutes of squats and lunges. Maybe add a few jumps.
After dinner, same idea. Take a short walk like you’re in Europe, or do two minutes of something: push-ups, planks, squats—whatever.
Now you’re 1% better. And you’re not sacrificing all your momentum for the sake of comfort.
A few more examples:
• Starting breakfast and lunch with protein even if the rest of the meal isn’t perfect
• Ten squats before you sit down at your desk
• Drinking a cup of green tea in the afternoon BEFORE you decide to eat a cookie.
• Parking a block or two away from your destination
• Doing 10 jumping jacks every time you visit the bathroom (this is my friend's idea, and I'm going to steal it)
These actions alone aren't life-changing (or are they?).
But they keep you connected to the version of yourself who moves, who pays attention, and who takes care of her (or his!) body.
And that connection is what keeps momentum warm until you're back in the swing of things.
Most lasting consistency is built this way—through small choices that keep the wheels turning, especially during the weeks when motivation is low.
Because in the words of Marie Forleo: "The secret to my success? I don't fucking quit."
So if the end of winter has knocked you a little off course, try this:
Aim to be 1% better today. Don't quit. Forward is the only direction that matters.
XO,
