Lead by example. Focusing on what you don’t like brings more of that into your life, so speak only of the good and watch the cause of your complaints disappear.

I had a very stress free and enjoyable day today. Although everything did not go exactly as planned, I didn’t feel upset about the hiccups. Does that mean that these principles are working? That by focusing on what I can control, I’m able to lead a happier and more fulfilling life? I’ve got to tell you, being happy is so much funner than being angry.

Today I would like to talk about exercise and about the reason many of us struggle to make a change, even though we know that making the change could potentially change our lives. In the book “Exercise for Mood and Anxiety” by Michael W. Otto and Jasper A.J. Smits, the authors provide 3 principles which account for this reluctance.

1. Focalism

When we look into the future, it usually seems as though we have all the time in the world. We are constantly committing to finishing, quitting, or starting that something later, when we have “more time;” however, when that future date finally arrives we realize it isn’t any easier to follow through on that commitment then it was when we  made it. Tomorrow is not any different than today, and putting off a task until a later “more convenient” date will not make the completion of that task any easier.

2. Fantasy Effects

The authors suggest that fantasizing about the effects of a behavior is sometimes satisfying enough, and will reduce the desire to actually do the required work that is necessary to turn the fantasy into a reality.

“To keep being motivated to get more exercise, don’t get lost in picturing yourself with Brad Pitt’s abs. Instead, keep your focus on what you want and the steps you’ll need to take to get there.”

3. Delay Discounting

“Future rewards are made less meaningful by having to wait for them.” This principle suggests that if we don’t receive some sort of immediate gratification for our efforts on the treadmill, we are less likely to continue our efforts to get in shape.

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So, then how do we make the change? By focusing on the immediate benefits of performing the task we are conditioning into our habits. When it comes to exercise, focus on how good it feels when you are finished. How your body feels purified of all the toxins, and how elated and proud of yourself you feel. Focus on that feeling, and you will be motivated to exercise everyday. Every time that you complete a behavior that is guiding you in the right direction, reward yourself. Reward yourself every time you avoid a bad behavior. Focus on the positive, and more of the good stuff will come your way.