James Clear has a great distinction for building habits: make it part of your identity. Take pride in being the type of person who eats healthy and gets exercise. That way, it’s just something you do, because it’s part of who you are.
Great reframe from exercise to movement! I think it does something similar. And appreciate the shoutout 🙏🏼
This is my one biggest takeaway from that book. Otherwise no self-help book has ever felt useful to me, except for this one piece of thought which seeded itself in my brain and changed how I think about it. I realized I hated working out or running because I always thought of myself as this lazy, funny guy who would make fun of people pursing things earnestly, especially things that related to the brawn. I had to rewire how I thought of myself to make workouts and running interesting and I am so glad I did.
Yes! James Clear's book is excellent - I think that was the most powerful idea in his book... fundamentally, changing your identity is the core seed for laying any new intentional habit
I like this, Zan. The idea that shifting the way we think about movement/exercise is one I definitely agree with.
I’ve always considered myself lucky because although skateboarding is exercise, I’ve never looked at it that way, it’s always been fun and exciting and something I want to do - not something I have to get pumped up to do. I see that as a blessing.
These days I do other ‘exercise’ as well but as you said I like to think of it as this movement ritual that I enjoy.
I have Long COVID and I can’t tolerate exercise in the traditional sense (it causes huge crashes where I can’t get out of bed for days), but I do need movement, which can be as simple as rolling my ankles and wrists or laying on a mat and stretching. I love that your post can apply to anyone. Thank you.
Hi Amy, thank you for sharing that - I'm sorry to hear about the Long Covid. But this is exactly it! Movement is for us all, and it's what makes us human. Glad you are finding what works for you :)
Hey I had long COVID too (now recovered) and one thing that helped me hugely was long walks. Slow pace, nothing brisk, nothing that increased my heart rate. In the off chance you haven't tried this, hope it helps!
Wonderfully put! I've noticed that when people usually start anything, they do so with the approach of starting hard.
I fell into this trap as a busy student with my studies. From the morning until noon, I wanted to do so in one go, but I burnt myself out hard. After I treated it as a ritual and rather studied in blocks, I noticed my will as well as motivation improving. I can see the same happening with exercise, pushing yourself too hard from the very beginning which will demotivate anyone.
I like the idea of taking things slow and making exercise a ritual, something I will implement this year on my workout goals:)
Wow! I never really considered ritualising studying (I talked about ritualising coding in a previous essay) but I can see what value it holds. I'm glad you came to the same conclusion in a different domain!
I also find that when I can make patterns of positive connection between my mood or emotional state post movement I’m generally more motivated to do it each time which is what I always remind myself before I haul my butt to the treadmill. In 20 mins you will feel better! Even with the feeling out of breath in moments. Great piece Zan and thanks for the nod to Fargo. So appreciative.
That's so great Beth! You're right, 20 minutes is all you need sometimes :) And no worries at all - I must confess I've only watched the movie and not the TV show, but your review has enticed me to put it next on my TV list!
Thanks Denis! I'm playing around with simplifying ideas into their core pictorial form, to see how I can get to the essence of what I write. Glad it resonated with you :)
I agree with you. My 88-year-old father says, “Use it or lose it,” is not just true with your vacation time at work but with every body part. He also says to move your body even when it hurts and even if you are the slowest in the group. He walks inside the home if he cannot go outside and climbs one floor to go to his bedroom and is much healthier than probably 90% of people in his age group.
Such a great reframe, Zan. There have been many days when I wasn't in the mood to run or workout. On those days, I choose to go for a long walk instead. My body has always thanked me for it.
Lately though, I haven't been walking as much because I get too caught up with work, but this was a good reminder to go back to it again.
I love walking over exercising. Walking is the great adventure, the first meditation, a practice of heartiness and soul primary to humankind. Walking is the exact balance between spirit and humility.
I learnt this from Youtuber KBoges. His exercise philosophy centres on conerted, steady effort, and a regime that you can actually follow. Because that's the only way you'll get results.
That's great! I've never heard of KBoges - but will check him out - thanks for sharing that with me! Glad this essay resonated with you :) and thank you for reading
Love the movement vs exercise graphic. The pull-up bar in my living room doorway is one of the best investments I’ve ever made-I prefer to approach it with a mindset of stimulation, rather than annihilation. Great piece.
Glad you liked the graphic! When I make them I try as much as possible to distil the idea into the simples set of lines :) That's a great way of approaching it! I'm just picturing you doing a pull up every time you exit the room now haha.
Thanks for reading! Looking forward to reading more of your work!
I love this distinction between exercise and movement. As a musician, I've come to think of sound as movement--every sound is placing the finger in a certain position, with a certain amount of force etc. But, for some reason, I never thought of this distinction between exercise and movement. I already feel more at peace with my gym membership.
Hahaha that's the spirit! "Feeling at peace with my gym membership" - you crack me up 😂.
It's super interesting in music and the arts generally right?!
I think there's an element of "Alexander Technique" that also plays into it - have a look at the series of old posts I did about it. I know several music schools and actors get specific lessons on it, and I wonder whether part of the reason it works is because it brings awareness to the act, which is the seed for ritualisation
James Clear has a great distinction for building habits: make it part of your identity. Take pride in being the type of person who eats healthy and gets exercise. That way, it’s just something you do, because it’s part of who you are.
Great reframe from exercise to movement! I think it does something similar. And appreciate the shoutout 🙏🏼
This is my one biggest takeaway from that book. Otherwise no self-help book has ever felt useful to me, except for this one piece of thought which seeded itself in my brain and changed how I think about it. I realized I hated working out or running because I always thought of myself as this lazy, funny guy who would make fun of people pursing things earnestly, especially things that related to the brawn. I had to rewire how I thought of myself to make workouts and running interesting and I am so glad I did.
Glad you did too my friend!
Yes! James Clear's book is excellent - I think that was the most powerful idea in his book... fundamentally, changing your identity is the core seed for laying any new intentional habit
I like this, Zan. The idea that shifting the way we think about movement/exercise is one I definitely agree with.
I’ve always considered myself lucky because although skateboarding is exercise, I’ve never looked at it that way, it’s always been fun and exciting and something I want to do - not something I have to get pumped up to do. I see that as a blessing.
These days I do other ‘exercise’ as well but as you said I like to think of it as this movement ritual that I enjoy.
Great post, Zan :)
Yes! What you have with skateboarding is exactly what I'm talking about - what a blessing indeed.
Thanks for your support Michael :)
I have Long COVID and I can’t tolerate exercise in the traditional sense (it causes huge crashes where I can’t get out of bed for days), but I do need movement, which can be as simple as rolling my ankles and wrists or laying on a mat and stretching. I love that your post can apply to anyone. Thank you.
Hi Amy, thank you for sharing that - I'm sorry to hear about the Long Covid. But this is exactly it! Movement is for us all, and it's what makes us human. Glad you are finding what works for you :)
Hey I had long COVID too (now recovered) and one thing that helped me hugely was long walks. Slow pace, nothing brisk, nothing that increased my heart rate. In the off chance you haven't tried this, hope it helps!
So glad you managed to recover from long covid and movement was a part of your journey!
The idea of rituals is good instead of a goal like 5km in under 21 mins, I would go with running a 5km every week.
Yes! I think milestones are great, but sustainability is seeded in regular rituals. Thanks Tinashe!
Wonderfully put! I've noticed that when people usually start anything, they do so with the approach of starting hard.
I fell into this trap as a busy student with my studies. From the morning until noon, I wanted to do so in one go, but I burnt myself out hard. After I treated it as a ritual and rather studied in blocks, I noticed my will as well as motivation improving. I can see the same happening with exercise, pushing yourself too hard from the very beginning which will demotivate anyone.
I like the idea of taking things slow and making exercise a ritual, something I will implement this year on my workout goals:)
Wow! I never really considered ritualising studying (I talked about ritualising coding in a previous essay) but I can see what value it holds. I'm glad you came to the same conclusion in a different domain!
Wow. What a great take on exercise. I especially like the idea of making it a ritual. Lovely.
Thanks Anne! So glad this essay resonated with you :)
I also find that when I can make patterns of positive connection between my mood or emotional state post movement I’m generally more motivated to do it each time which is what I always remind myself before I haul my butt to the treadmill. In 20 mins you will feel better! Even with the feeling out of breath in moments. Great piece Zan and thanks for the nod to Fargo. So appreciative.
That's so great Beth! You're right, 20 minutes is all you need sometimes :) And no worries at all - I must confess I've only watched the movie and not the TV show, but your review has enticed me to put it next on my TV list!
Zan, the pic in your story nicely portrays the difference between movement and exercise. Well done.
Thanks Denis! I'm playing around with simplifying ideas into their core pictorial form, to see how I can get to the essence of what I write. Glad it resonated with you :)
I agree with you. My 88-year-old father says, “Use it or lose it,” is not just true with your vacation time at work but with every body part. He also says to move your body even when it hurts and even if you are the slowest in the group. He walks inside the home if he cannot go outside and climbs one floor to go to his bedroom and is much healthier than probably 90% of people in his age group.
Wow that is super impressive! My grandfather was the same! He was 89, went to the office every day, and went on his spin bike every morning.
It’s so true that there’s something about moving gently to actually help recovery too… lots to unpack in that alone.
Glad you enjoyed this post :)
Such a great reframe, Zan. There have been many days when I wasn't in the mood to run or workout. On those days, I choose to go for a long walk instead. My body has always thanked me for it.
Lately though, I haven't been walking as much because I get too caught up with work, but this was a good reminder to go back to it again.
Thanks Linart! Glad you found value in this :)
I love walking over exercising. Walking is the great adventure, the first meditation, a practice of heartiness and soul primary to humankind. Walking is the exact balance between spirit and humility.
Completely agree - nothing as meditative and even medicinal as a long long walk in nature. Glad this resonated with you!
Focus on inputs, not outcomes.
I learnt this from Youtuber KBoges. His exercise philosophy centres on conerted, steady effort, and a regime that you can actually follow. Because that's the only way you'll get results.
That's great! I've never heard of KBoges - but will check him out - thanks for sharing that with me! Glad this essay resonated with you :) and thank you for reading
Love the movement vs exercise graphic. The pull-up bar in my living room doorway is one of the best investments I’ve ever made-I prefer to approach it with a mindset of stimulation, rather than annihilation. Great piece.
Glad you liked the graphic! When I make them I try as much as possible to distil the idea into the simples set of lines :) That's a great way of approaching it! I'm just picturing you doing a pull up every time you exit the room now haha.
Thanks for reading! Looking forward to reading more of your work!
What a great way of looking at exercise!
Thanks Adam! Glad it resonated with you!
Interesting take
Thanks Chris! Glad you found it interesting... if you experiment with movement over exercise let me know how it goes :)
Okay, I will
I love this distinction between exercise and movement. As a musician, I've come to think of sound as movement--every sound is placing the finger in a certain position, with a certain amount of force etc. But, for some reason, I never thought of this distinction between exercise and movement. I already feel more at peace with my gym membership.
Hahaha that's the spirit! "Feeling at peace with my gym membership" - you crack me up 😂.
It's super interesting in music and the arts generally right?!
I think there's an element of "Alexander Technique" that also plays into it - have a look at the series of old posts I did about it. I know several music schools and actors get specific lessons on it, and I wonder whether part of the reason it works is because it brings awareness to the act, which is the seed for ritualisation
I will certainly check out those posts on "Alexander Technique"! I've had a few encounters with it and have always felt intrigued!