Brain Gainz: Rewire Your Mind for a Fitness Routine That Sticks
Harnessing the Power of Neuroplasticity to Build Healthy Habits That Last
Dear Reader,
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Introduction
Last week, you met our friendly brain chemicals: dopamine, endorphins, serotonin, and norepinephrine.
With each workout, these chemicals help reinforce a “do-feel-good-repeat” cycle that makes sticking to fitness easier. Over time, your brain learns to associate exercise with positive feelings and mood improvements, making it easier to stay consistent.
This week, let’s continue to explore consistency, specifically neuroplasticity—your brain’s ability to change and adapt—and how it can help you turn your fitness practice into a lasting habit. Neuroplasticity allows us to break bad habits and build new, healthier ones by literally rewiring the brain.
Neuroplasticity: The power to change your brain
Neuroplasticity is the brain's ability to reshape itself. Each time we repeat a behavior, we’re reinforcing connections in our brain that make it easier to repeat that behavior in the future. Think of it as the brain “wiring” itself to make repeated actions more automatic.
The good news? We can rewire our brains for new habits, slowly phasing out the old ones and making way for behaviors that serve us better.
Breaking bad habits
Breaking a bad habit means weakening those automatic connections. Instead of reinforcing the behavior, we do it less often, making it easier for the brain to “let go” of that habit. Over time, the brain becomes less inclined to follow that path, especially if we’re creating a new habit in its place.
Here’s how neuroplasticity works for breaking habits:
Awareness: Simply noticing a habit—like skipping workouts—is the first step. The brain starts to “tag” this behavior as one you’re trying to change.
Replace, don’t erase: Rather than just avoiding the bad habit, give yourself something else to do in its place. For example, instead of scrolling on your phone, use that time to go for a quick walk. This begins to form a new pathway in your brain.
Celebrate small wins: Every time you skip the old habit and do the new one, you’re reinforcing the change. Over time, your brain strengthens the new pathway, making it easier to choose the good habit over the bad one.
Building good habits, like a fitness routine
Now, let’s talk about creating a fitness habit that sticks. The same neuroplasticity that helps break bad habits is what builds new ones, too. Each time you work out, your brain recognizes it as important and strengthens the pathway for that action. Here’s how to get started:
Start small and build consistency: Even a few minutes a day is enough to get your brain’s attention. Consistency matters more than intensity because it’s the repetition that tells your brain, “This is something we do now.”
Pair with a trigger: Link your workout to something you already do every day. For example, set a goal to work out right after your morning coffee. This “trigger” cues your brain to start expecting the workout as part of your routine.
Reward yourself: The brain loves rewards. After a workout, take a moment to appreciate how you feel. You could even use a reward like listening to your favorite cool-down song, rolling out tight muscles, using the sauna/steam room, or enjoying a delicious chocolate-peanut butter protein shake to reinforce the habit.
Focus on progress, not perfection: Building a habit is about small wins. Each time you work out, you’re strengthening the pathway, making it easier to show up again. Don’t worry about being perfect—every bit counts!
Building new habits takes time, but neuroplasticity is on your side. By breaking the old patterns and reinforcing new ones, you’re training both your body and your brain to make fitness a lasting part of your life.
For this week: Creating lasting fitness habits with neuroplasticity
Tuesday: Identify a habit and set an intention
Identify one fitness-related habit you’d like to build or improve. For example, “I want to make exercise part of my daily routine” or “I want to replace skipping workouts with consistent movement.” This intention will start the process of rewiring your brain by focusing on what you want to achieve.
Wednesday: Build your habit pathway
Neuroplasticity works through repetition, so today’s task is to take a small, repeatable step toward your new habit. Choose a short workout or stretch you can do consistently. Completing even a small action tells your brain, “This is important.” Each time you repeat this step, you’re reinforcing the brain’s pathway for this new habit.
Thursday: Reinforce with positive feedback
After your workout, take a moment to reflect on any positive effects—like increased energy or improved mood. Write down one thing you enjoyed. Recognizing the benefits strengthens the brain’s association between working out and feeling good, helping solidify the habit.
Friday: Reflect and set a new goal to keep growing
Look back at this week’s efforts and write down one small way to build on your habit next week. For example, you might increase the workout time by a few minutes or add a new type of exercise. This small goal signals to your brain that this habit is part of your routine, encouraging ongoing growth through neuroplasticity.
By focusing on the power of neuroplasticity and the steps to build healthy habits, you’re actively rewiring your brain to make fitness a natural part of your life. Try these daily actions and notice how small, consistent efforts can make a big impact on your mindset and motivation. I’d love to hear about your experience—just hit reply to share your journey!