Why is it so hard to keep going with exercise or any good habit beyond the first week? This is a question I’ve been grappling with since I started organizing ‘couch to 5k’ running groups in 2011.

A Smarthealthgroups article reveals that in 2025, 67% of gym memberships go unused, with 50% quitting within the first six months. I can confirm this trend in running groups. People start enthusiastically and even enjoy the first session but the following week hardly anybody shows up. 

Perhaps you’ve noticed this trend in yourself too. You know exercising is the right thing to do, so you join something, even enjoy it, but then never quite get around to going again.  If this rings a bell, keep reading as we explore some of the reasons this happens and how to make the important habits stick.

Here are the top reasons people skip the gym – and I believe we can extend this to any exercise:

1.       A perceived lack of time

2.       Work commitments

3.       Feeling intimidated

4.       Not seeing progress fast enough

5.       Lack of personal connection

In which category do you fall?  In their book Switch, Chip and Dan Heath offer a powerful metaphor for the choices we make and the changes we implement.

To simplify, imagine yourself as a Rider on an Elephant following a Path.  The Rider is your thoughts which can logically reason and understand why a change may be needed.  The Elephant is your emotions which may not always listen to logic but needs to feel inspired to change. And then if the Path is cumbersome or hard, it may discourage both the Rider and the Elephant to take the trouble to change.

To be successful in our endeavor to make a life change like starting exercise we need to be convinced why it is needed (Rider), really want to do it (Elephant) and then make it as easy as possible to start (Path).

Now, let’s look at ways to engage these three elements into starting and maintaining the habit of exercise from the point of view of the Rider, Elephant and Path:

Rider – becoming logically convinced.

We all have the same amount of time; it is just how we choose to spend that time which may differ.  There are many convincing health-related reasons to exercise. It lowers the chances of heart disease, depression, diabetes, being overweight, etc. It gives energy, better sleep, and all kinds of benefits. Perhaps you have another reason? Write it down on a sticky note and put it on your mirror.

The same goes for work commitments.  Remember that exercise gives us energy. I find that the positive feelings I get from exercise in the morning carry on into my day and help me to calmly accomplish more. It also boosts our self-esteem, which helps us overcome problems in the office.

If we understand all this and still don’t feel like going, the problem is not with the Rider, but with the Elephant.

Elephant – Changing the feeling.

Our Elephant (emotions) need to be encouraged; we need to create a clear vision of the person we want to be. Say to yourself: “I am a disciplined person, who is fit and healthy, energetic and positive.” We need to feel how it will be to be that person.

Feeling intimidated is natural with any new activity because we need to learn new skills and build endurance. Remember that everyone must start somewhere – even the elite athlete started as a rookie (or a fresher) at some point. But, if you keep on showing up, you will get the hang of it. Even if you run very little initially and walk most of the time, you’re still better off than half the population who don’t exercise at all. (According to this article)

If your goal is to lose weight or to get fit, it is hard if you don’t see any results right away. We need to take the long view and persist, because some things take time. It is more helpful to think about the process and the value that it has and take pride in the new habit.

Rather than looking only at things that takes time, perhaps try these:

Increased endurance:  “I could only run for 5 minutes, now I can do 10!”  

Improved mood or energy levels: “I feel so much better after my morning walk.”

Consistency: “I’ve worked out 3 times this week for the past month”

New skills learned: “My backhand has improved considerably!”

Sometimes there are ways to give yourself other short-term rewards like sharing it with the right people and receiving their encouragement. And often reflect about how far you have come. 

Introverts and extroverts alike are motivated by social connection; introverts just need less of it. Sharing your exercise journey with someone, or bringing someone along, might be what you need to help motivate the Elephant. Consider getting an accountability partner or a group that will hold you accountable.

What will make it feel right for you?

And even if your head is convinced and your heart is motivated, we need to make sure that there aren’t any obstacles in the Path.

Path – make it easy

For any new habit, we need to make it as easy as possible. What can you do to change your environment to choose the right thing?  I prepare the night before for tomorrow’s run by making sure everything is ready. My gear, hydration, and snacks are ready and I have pleasant things to listen to lined up.  All of this makes it easy. What will make it easier for you to do it? Pre-packing your gym bag? Setting up a specific workout playlist? Having a designated workout space at home?

Identify what the authors call a bright spot. Ask yourself when you were able in the past to start a new habit successfully? Think about how that played out.  When can you get out of bed? What motivated you to be successful, even if the success was limited? What obstacles did you avoid? Is there something you can learn about yourself and make the path easier for yourself?

Start very small if needed.  I started learning Spanish with just three minutes a day. That was 320 days ago! I am still at it and sometimes spending an hour or more a day on it. One way to clear the Path is to start small.

What have you found helps you start and continue a new habit? Please share your thoughts in the comments!