Part 2: 'Visual cues & accessibility' — how to make exercise non-negotiable

When motivation takes a hit, particularly in difficult times, our brains benefit from stimuli that prompt us to act.

Warmup

Inevitably, there will be life curveballs that threaten our best intentions when it comes to exercise.

One of mine came in 2018 following a phone call from my dermatologist. More on that in a moment.

Today’s newsletter is the second of five shorter posts about how to make regular physical movement non-negotiable in your day.

You don’t have to become a competitive athlete for this topic to matter.

You just need to want to live as long and as well as you can.

As you’ll hear me say again and again, consistent exercise is truly THE one thing healthwise that is almost 100% in our control when it comes to longevity.

Here’s what we’re covering in this series:

• Pre-programming and Time-blocking (Posted 11/17/24)

• Visual Cues & Accessibility (TODAY)

• Data & Tracking (Posted 12/1/24)

• The Double-Up Pledge (Posted 12/9/24)

• Completion Signaling (Posted 12/15/24)

• BONUS: N2L Reader Tips (Posted 12/24/24)

Post

Six years ago, I was diagnosed with a malignant melanoma on my right leg. Thankfully, I saw a dermatologist annually. She photographed moles on my body and compared the images between visits. This allowed her to spot the invisible-to-me changes to the small spot on my leg and biopsy it as a precaution.

Those of you who’ve read NOT TOO LATE know that following my surgery, a surge of fear about mortality overtook me. That mole had been roughly the size of the letter “l” here — yet, unchecked, it might have killed me. I suspect anyone whose had a diagnosis of this nature knows these feelings:

I felt extraordinarily lucky.

I also felt powerless.

Interrupting the fear loop took years of work. And one of the most critical tools was, and still is, consistent exercise. Not only for endorphins, which help quell anxiety, but also for the sense of reclaimed control it gives me over my body.

Two of the strategies I implemented back in 2018 — visual cues, accessibility — ensured I would exercise at a time when I sometimes awoke feeling as if fear bound me to the bed.

They still work today whenever motivation dips.

Let’s get it done.

Visual Cues

1. What you see when you wake up: Back in 2018, I began putting my running shoes on a chair in my bedroom the night before so they’d be the first thing I’d see in the morning. I often still do this.

Back then, this gave me a much-needed focal point and motivation to get up when facing that wall of fear.

Today, it’s a clear signal that exercise absolutely will be a part of this day.

2. The first thing you put on: If I’ve scheduled my workout for the morning, I put on those running shoes and my exercise attire immediately, even before I let the dog out to pee, brush my teeth or make coffee. I also strap on my Coros fitness tracking watch.

This signals that I’m ready to go.

If I’m dressed the part, I’ll act the part. And be less likely to succumb to the multitude of distractions that inevitably bombard mornings.

3. Strategically placed equipment: One of the most tempting parts to skip of a workout are my mobility exercises — simply because I often run out of time after doing the big stuff.

And yet, at 53 years old, these activities must be non-negotiable or I won’t be doing the big stuff at 63.

So in my living room, I keep a nice looking box that holds a foam roller, yoga mat, Triggerpoint MobiPoint massage ball, Classic Balance Board, Slackblock and Airex Balance-pad. (Note: I make no revenue from products mentioned in this newsletter.)

Every time I walk to the kitchen, or sit on my couch, or head to the bathroom, I see that box.

If I see it, I’m more likely to use what’s in it when I’ve got 5 minutes to spare.

4. In-the-face reminders: When training for something particularly hard, I double down on the visual cues.

For instance, I’ve finally caved to the power of the Sticky Note. As a big Spartan Race or another challenge approaches, I’ll write my “non-negotiable note” and stick it to the bathroom mirror. Such as:

• 10 pull-ups a day

I don’t go to bed until whatever is written there is done.

Accessibility

Over time, I’ve endeavored to make exercise opportunities be extremely accessible.

Or put another way — very hard to avoid.

1. Home workouts: In 2018, I was lucky we had a stationary bike in our basement. On days when I struggled, I only needed to make it downstairs to that bike to turn things around. During the Covid-19 pandemic, I began converting my garage into a gym. We never parked our cars there anyway. Now there’s a pull-up bar, the stationary bike, rowing machine, kettlebells, free weights, resistance bands and a Bosu trainer.

This investment has paid itself back by allowing me to cancel my gym membership. Plus, the proximity of equipment makes any excuse about “lack of time” I might muster feel lame.

Even if you don’t have a garage, or are tight on space, keeping a few simple items such as resistance bands, a jump rope or a yoga strap on hand can make a big difference on days when life is throwing you those curveballs.

2. Gym location: Back when I belonged to an obstacle course race training gym, I chose one located on the drive between my home and my office — which meant I could easily go before or after work.

3. Ruck placement: I drive my dog somewhere for a hike almost daily. So I leave my GoRuck Ruck Plate Carrier on the floor of the car beside his crate. This way, I get in a bonus bit of exercise while he chases squirrels.

4. Hotel choice: The first thing I always check when booking a hotel is what kind of fitness center they have — and the hours. I also take these 3 LITTLE THINGS to make traveling less hellish on my body.

Cooldown

I would love to hear how you make your fitness non-negotiable. Drop me a note or leave one in the comments.

Before signing off, a reminder:

In April, I’m co-hosting a special weeklong seminar-slash-resort week in Santa Fe with my former Wall Street Journal colleague, Joanne Lipman.

We’ll be leading a series of workshops on “What’s Next? Strategies for a Powerful Pivot” from April 14 to 19, through Modern Elder Academy at the spectacular Rising Circle Ranch – named one of the “World’s Greatest Places 2024” by Time magazine.

In addition to deep dives on strategies to find, plan and execute your Not-Too-Late pivot, you’ll get to engage in some very cool physical excursions during the week that I’ll personally plan.

I hope you’ll considering joining us.

Thanks for reading. And as always, find something you love. Dig in. Stick with it when things get hard.

Wendy