Simple Trick to Create a Fitness Habit!

57c80cc8894d754a1e99ef7cb16a3d45An object in motion stays in motion and an object at rest stays at rest. Well, the same is true of our bodies; it’s hard to break our old, sedentary habits and replace them with new, healthier ones.

So try this.

They say it takes 21 days to develop a new habit. Clearly, this number is going to vary from person to person depending on a very wide range of factors. But let’s roll with it.

Take 21 post-it notes, use a pen to number them from 1 - 21 and then place them on your wall. Go ahead and do it right now.

For the next 21 days, you’re going to do some sort of physical activity. Some days, you might go to the gym. Other days, you might just take a walk. Or do some jumping jacks or squats in your living room. Or even dance around the room to your favorite songs.

Regardless of the activity, you’ll do something that gets your body moving and your heart pumping. And once you complete the physical activity, take down the post-it note for that day. It’s like a countdown.

After 21 days of physical activity, you’ll have taken a big step in a healthier direction - and you may even have a new habit. After all, a body in motion stays in motion. So let’s get moving!

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. This is a fantastic idea, very in your face as a reminder, rewarding moving the dates and satisfaction as you do it. Thanks for this tip will use it myself and use it in my training with other to use - great idea Mr DW and when you in sunny Manchester again !

  2. This is SO true! I’ve been going to the gym 4/5 times a week for 3 months and I no longer see myself without that in my routine. Indeed, the 1st month was NOT great. But, once I’ve exhausted all my excuses and realized that exercising was helping me improve my body shape and overall fitness I became a much happier person. Still am. :0)

  3. What a fantastic idea!!! And you can use for like anything! :-)
    I’m gonna do it right away! One for exercise and one for healthy food! Love it! After summer break I will teach my students to use this as a motivational method!

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