Is it a habit to be tough?

7 steps to making exercise a habit

Do you want to do sports regularly without having to force yourself to do it all the time? We'll show you how to make your workout a habit. Procrastination was yesterday!

How long does it take to form a habit?

Everyone has habits. In the course of your life, they usually develop completely unconsciously. For example, you always take the same route to the supermarket or when you get up you have a big coffee first.

But when does an activity actually become a habit? This process can take very different lengths of time. On average, 60 days are usually given to fully integrate a new habit. So if this is your first time looking at it, the most important thing is to be patient with yourself.

So that training becomes a habitneed so you patience and Self-discipline. To do this, you have to be tough on yourself on the one hand, but also be able to turn a blind eye now and then. We'll show you how to master this balancing act.

Create a vision board

Often the new habit fails because you simply forget to carry it out. Make yourself a vision board on which you have clearly formulated your goal. Pictures with which you motivate yourself for your goal provide even more motivation. Put the vision board in an inescapable place in your home. This can be your closet, a pin board or the fridge. The main thing is that you remember your goal and the actions associated with it every day.

Success can be planned

Plan your coming week. Take a few minutes to do this on Sunday, for example. A weekly planner is a great way to add structure to your week.

Free weekly planner

Depending on the type of exercise you want to make a habit, plan it firmly into your week. Do not just write down the day, but also think about what time you plan your training. Fixed training days and times help enormously in creating habits. Before you know it, you won't even think about skipping after your next workout.

Set priorities

The week is planned and your friends spontaneously ask you for a dinner date? No problem! If you have organized your week well, you should combine work, training and free time.

If it is still tight, it is important that you know your priorities. Are you looking for a short but effective training session? On our Workout page you will find free workouts that will really make you sweat.

Get started right away!

Don't do too much at once

Don't let your ambition trick you. Be sure to give your body a break after a strenuous workout. In this way you give your muscles the chance to recover sufficiently. If you still want to get active, try a short one Endurance runat low speed. Or you use the rest day to do something for your agility to do.

Refill your batteries and give your muscles back their energy. Our Recovery Aminos contain BCAAs, L-Glutamine and do not require a long list of ingredients. Create the perfect basis for the next training immediately after training!

A helping of relaxation

Don't make up for it

If you do have to skip a training session, don't try to make up for it. In this way, more and more training units gradually accumulate. The thought of how much you want to catch up on leads to stress and only has a demotivating effect in the long run. Erase the lost training session from your memory and move on with your plan.

Find a partner

If you often find it difficult to overcome yourself for training, just find a training partner. So you can motivate each other and push during training if you are not in a good mood.

Condition yourself to become a sports lover

After training, your muscles are exhausted and exhausted. At the same time you feel really good. Training makes you feel high. Some even describe the feeling as intoxicating. Sport makes you really happy and balanced in the long term. The purely optical advantages for many people are thus completely in the background.

So be proud of yourself after your workout. You have just done something for yourself and will have a positive effect on your well-being. Memorize this feeling well and remember it the next time you don't feel like exercising.


  • Integrating a new habit takes an average of 60 days.
  • In order for your training to become a solid habit, you need patience and discipline.
  • Plan your success and remind yourself of the new habit every day.
  • Condition yourself to integrate the habit even faster.
At foodspring, we only use high-quality sources and scientific studies that support our statements in articles. Read our editorial guidelines to learn how we check facts so that our articles are always correct, reliable and trustworthy.