Muscle Memory: How recalling past choices to not exercise impacts future exercise intentions

We've all been there. We have intentions to workout, but then we're tired and the couch is calling our name and it is too tempting to resist. But can recalling these times help you to make better intentions to exercise in the future?

The idea that recalling times when you chose to not exercise increases your intention to exercise in the future is known as cognitive dissonance. Research by Cooper and Feldman in 2019 studied elderly participants and found that the individuals "increased their intention to exercise in the future and became more positive about the importance of exercise in their lives. Participants who only advocated for greater exercise but were not made aware of their past transgressions did not show increases in behavioral intentions."

When we experience cognitive dissonance, we have a few choices:

1. We can justify our choices. "The gym would have been too busy anyways. It's always so busy at this time and I have to wait to use the machines. It's better to go at a different time".

2. We can remove the conflict. "I don't need to exercise. I'm in great shape".

3. We can increase the importance of exercise and reframe it as enjoyable. "Exercise is important to help de-stress and I enjoy having 'me-time' and I feel great after I workout".

4. We can decrease the importance of exercise. "I'm too busy to exercise. I'm not seeing any significant changes anyway".

5. We can reduce the perceived choice. "I can't afford a gym membership. It's too late in the day to exercise anyways."

So what are some ways in which we can overcome cognitive dissonance and use this tension to help us rather than hold us back?

1. Set clear goals and commitments. Establish specific, measurable goals related to your exercise routine and make a public commitment to achieving them. This creates cognitive consistency between your desire to be physically fit and your actions towards that goal. For example, publicly declaring your intention to run a certain distance or participate in a fitness challenge can create pressure to follow through with your exercise plans to maintain consistency between your stated intentions and actions.

2. Monitor and Track Progress: Keep track of your exercise activities, achievements, and improvements over time. When you notice discrepancies between your desired fitness level and your current state, it can create cognitive dissonance that motivates you to take action to reduce the gap. Use fitness apps, journals, or visual trackers to monitor your progress and reinforce the importance of consistent exercise.

3. Use Social Accountability: Share your fitness goals and progress with friends, family, or workout partners who can provide support and encouragement. Knowing that others are aware of your exercise commitments can create cognitive consistency between your intentions and behaviors, increasing your motivation to follow through with your workout plans to avoid cognitive dissonance.

4. Reframe Negative Thoughts: Challenge negative beliefs or self-talk that undermine your motivation to exercise. When you experience thoughts like "I'm too tired to work out" or "I don't have time for exercise," reframe them into more positive and empowering statements. For example, replace "I'm too tired" with "Exercise will boost my energy levels and improve my mood," or "I don't have time" with "Exercise is a priority for my physical and mental well-being."

5. Reward Yourself for Consistent Effort: Create incentives or rewards for yourself based on achieving your exercise goals or sticking to your workout routine. When you experience cognitive dissonance between your desire for the reward and your reluctance to exercise, it can motivate you to overcome barriers and prioritize physical activity. Treat yourself to a small indulgence or enjoyable activity after completing a workout as a way to reinforce the importance of exercise in your life.

By leveraging cognitive dissonance in these ways, you can harness the psychological discomfort associated with conflicting beliefs or behaviors to increase your motivation and commitment to exercise regularly.