Thread by @jbonhotal

Today is the 1,000th consecutive day that I’ve worked out.

It might sound crazy, but it’s actually been pretty simple.

Here’s how you can build a workout habit that lasts:

1,000 days ago..

I was the weakest, and most out of shape I’ve ever been.

Two years prior, I’d left a life in hoops to build a company.

Everyone said failure was inevitable.

For me, that wasn’t an option.

So, a lifetime of working out..

Soon morphed into nothing but work...

Failing constantly in a new world..

I neglected the one thing I’d always had under control;

My fitness.

Naturally, I convinced myself that I didn’t care.

In reality, I was hiding from the shame of how far I’d fallen.

I could sit in self-pity, or I could take the first step.

The only anchor I had at that point was a twice weekly ritual.

Every Wednesday & Sunday (for 5+ years now) I run 10 hills.

No matter what.

I decided to apply that framework to working out...

Eliminating tomorrow took away all of my excuses.

It’s gotta get done — Today!

Point. Blank. Period.

I knew it wouldn’t all come back in a day..

..but there is real power to compounding.

So, I decided to stack the days.

What’s now 1,000..

Began as a streak of just one.

Behavior change is hard..

..so I made it easy with a micro habit.

Try it out!

Ask;

What is the smallest step I can take to just start?

Make it so easy you can’t NOT do it.

Example:

Just show up to the gym for 5 minutes.

Remember..

A habit must be established before it can be improved...

In my case, I picked 10 basic exercises..

..and only did 1 set of 10 reps each.

The weight was embarrassingly light.

It was a blow to my ego.

But, by not trying to get it all back in one day..

I was able to show up the next...

Day 2:

I did the exact same workout.

This approach helped me clear my biggest hurdles..

1. I didn’t have to think about what to do..

I just had to show up.

2. Relative to my fitness level..

..it was too easy *not* to do.

Now, I officially had a streak of checking in … (2)

Next, I set up a 2-part accountability system:

1. My Future Coach texts me every day.

He knows what buttons to press so I never skip.

2. I share a #DailyDeposit post-workout pic.

This creates artificial accountability..

..and hopefully inspires a larger group to do the same.

Lastly..

I leveraged a reward system to strengthen my newly forming habit loop.

After each workout, I reward myself with chocolate milk.

(I’m still a fat kid at heart 🤷🏽‍♂️)

Only one rule..

No chocolaty deliciousness until I finish my daily deposit.

It’s silly, but it works.

To be clear, most days I don’t feel like working out.

On those days I just start..

..listen to my body, and adjust from there.

I don’t ever take rest days..

..because I don’t need them.

(Spoiler: *You don’t either*)

There’s ALWAYS something you can do to move forward.

For 1,000 days, I’ve focused on just one thing:

Workout today.

Doing so has improved all my health habits.

Because I workout, I eat better.

Combine those two..

Now I keep my stress in check.

Less stress = Better sleep

Because I sleep better..

I have energy to work out...

It’s not always perfect, but..

As a result of this virtuous cycle compounded over 1,000 days..

I’m the leanest I’ve been since my early 20’s..

And, I haven’t been sick once since before the streak began.

So, what’s next?

1,001...

If this was helpful, follow me @jbonhotal

I share insights on human performance, coaching, and leadership.

Here’s more on my (possibly insane) hill ritual:

https://twitter.com/jbonhotal/status/1524514513491431426

And..

If you’re struggling to get active again.

Or, for the first time..

Remember this:

‘A journey of a thousand miles starts with a single step...’

Just start (small).

And, keep showing up...

If you’re interested to learn more about how to eliminate unwanted habits,

..and build positive ones;

Check out @cduhigg’s book:

‘The Power of Habit’

amazon.com/Power-Habit-Wh…

And, if you want a Coach to help you get started (or keep going);

I’d love to help!

This link will give you a free month on Future.

Tap below to experience modern personal training for yourself...

future.co/josh

TL; DR

•Quit Rationalizing
•Focus On The Process
•Establish A Micro Habit
•Build An Accountability System
•Leverage A Reward System
•Plan Ahead & Improvise
•No Excuses

Most importantly..

JUST START (small)!