We all know how difficult it can be sometimes to get off the couch and exercise.

Even the least creative minds can find some excuse to avoid going for a run. Procrastination is a big problem in fitness. But many people don’t realize how easy it can be to motivate themselves to go for a run.

What if you could trick your mind into believing that you really want to exercise?

Using simple psychology, you can turn your mind into your own personal trainer! Free.

Your mind used to be your biggest barrier to exercise; your body yearned to run, but you convinced yourself not to. Now your mind can be your biggest motivation. How?

Classical conditioning.

The first step is to make a plan. Before you can start using psychological conditioning, you must create a tangible training program. Start with small, achievable goals, like going for a run every other night for a week.

You should write your plan as a list and post it somewhere that you see every day. This constant reminder to exercise is important to the classic conditioning concept that we will try to implement in your exercise routine.

Next, it is time to apply the psychological phenomenon of classical conditioning.

Classical conditioning is a term given to the psychological effect of the association of stimuli. You may have heard of Pavlov’s dogs, who came to associate food with the sound of a bell and eventually salivated simply at the sound of the bell. Classical conditioning requires a neutral stimulus to gradually associate with a stimulus that elicits some kind of reflex in the subject. Eventually, the boundary between stimuli will become blurred in the mind. The ultimate goal of classical conditioning is to transfer the reflex from the second stimulus to the first (previously neutral) stimulus.

So what is the neutral stimulus in your exercise plan?

The act of going for a run.

To achieve effective motivation through classical conditioning, you need to find a stimulus, which already causes a reaction from you, and begin to associate it with the act of exercising.

For example: your favorite song. Stop listening to your favorite song, unless you are exercising. Make sure you don’t listen to the song at any other time. Wait to hear it while you run!

After a while, the same feelings that you have NOW when listening to your favorite song will be associated with the act of exercising.

Running will be a pleasure, whether you listen to the song or not.

Although the stimulus of music is ideal for this type of conditioning, because it is easy to control and easy to associate with physical activity, you CAN experiment with other types of stimuli too!

Maybe you have a favorite shirt that would be appropriate for running. Maybe you can drink your favorite energy drink while running.

Keep in mind that stimuli associated with physical activity WHILE completing activity are the most effective. The stronger the connection to actual activity, the more effective classical conditioning will be. And ultimately, the more you will love working out!

Finally, keep in mind that a lack of motivation to exercise is something that everyone experiences.

But now you are one of the few who know the secret to overcoming procrastination.

And you can beat this laziness!

Now get out there and run!