Creating Atomic Habits to Nail Your Physio Exercises

Physio exercises work for the majority of injuries. In fact research shows they are probably the most important part.

But …. There are two problems 

1.They can be a little boring 

2.Once you aren’t in pain it’s easy to go back to not doing them.

However, to fix an injury you generally need to grow muscles, give them some strength, endurance, some power and get them moving in different planes of movement. It generally takes eight weeks to three months. So how do you stay on target, to genuinely change the way you feel in your body - for the better, once you’re out of pain? The best selling book Atomic habits by James Clear has some great insights into helping you get them done.

Tip 1: The author talks about using a cue to make you do the habit. 

One option before you go to bed is to stick a gym mat, spiky ball and some theraband directly by your bed so that when you wake-up you step on the mat and it reminds you to do it. If your partner isn’t into the grunting sounds you make on the spiky ball, put it somewhere else but place it somewhere obvious so you are reminded to do them.

Tip 2: Use an implementation intention. 

Be specific about your plan to do your exercises. For example, I'm committing to Tuesday - Friday. Four per week, first thing - without fail - at 6am. That easily gets me to the four sessions needed per week, so I can grow the muscle, without much fuss. Create a clear plan of action that is realistic and achievable.

Tip 3: Give yourself a dopamine hit

There is nothing better than crossing it off your to do list, or ticking it off on your calendar. It makes you feel good knowing you are progressing.

So add your implementation intention plan to your diary, or calendar and give it a good tick every time you do it.

You could do your exercises somewhere you love like the beach. Doing it somewhere you love gives you another dopamine hit.

Tip 4: Create a contract with your partner (or whoever else listens to your whining when you’re sore), your physio, or me.

Something like ‘If I don’t do the exercise program for the week I will give my physio $100.00 Happy to help you with this LOL

So to summarise: 

Have your gear by your bed. Have your plan for the week and add it to your calendar. 

Make sure you give yourself a big tick on your list after you’ve done it; and give me a hundred bucks if you don’t do it.

But know this … these little habits compound over time and you go from being pain free, to moving better, then performing better, then asking whether you could play sport, or play with the kids. Something you didn’t think was possible becomes possible all of a sudden.