January 1st always brings a wave of motivation where we are all suddenly ready to transform into our best, fittest selves. If you’re like most people, fitness is probably at the top of your resolution list. Gym memberships soar, smoothie blenders hum louder than ever, and the phrase “New Year, New Me” gets thrown around with wild enthusiasm. We all start the year with the best of intentions.
But let’s be honest- sticking to those resolutions is hard. Even I, a self-proclaimed gym-lover, have struggled with making my fitness resolutions stick when the comfort of my bed felt more inviting than the dumbbells. We’re all human, right? But here’s the thing, we don’t need to rely on sheer willpower to stick to our fitness goals. By leveraging the EAST framework from behavioural science, I’ve hacked my habits to make the gym something I actually stick with.
The idea of the EAST framework is simple: to get us to do something, we need to make the behaviour Easy, Attractive, Social, and Timely.
Ready to hack your fitness habits too?
Easy: Eliminate the Excuses
If the gym feels burdensome, you’re probably going to skip it. By making things easy, we reduce the friction of going.
For me, one of the best tricks to make going to the gym easier is to put my gym clothes out the night before. That way, the moment I wake up I’m greeted by a visual cue to go to the gym. Doing this also simplifies things for me as I don’t have to make decisions about what to wear (or run around trying to find my socks that my dog has inevitably stolen). Everything is ready to go, and before I even realise it, I’m out the door.
Another hack? Automating my gym membership. I don’t have to worry about remembering to re-register or deal with monthly payments. The decision is already made. It seems small, but removing these micro-decisions means I have fewer excuses to lean on.
Attractive: Make the Gym Irresistible
Let’s be real, dragging yourself to the gym with nothing to look forward to isn’t exactly enticing. So, to make going to the gym seem more attractive, I focus on making it fun and rewarding. A big part of that is reframing how I think about it. Instead of getting stuck on the negatives- like “Ugh, I’m too tired” or “It’s going to be hard”- I shift my mindset to the positives like “I’ll feel so much better after going” or “This is an investment in my health”. By framing the gym positively as something that will boost my mood and wellbeing, rather than negatively as if it were a chore, it becomes more appealing and easier to get excited about.
I also sign up to classes in advance. Why? Because when I invest money in something, there’s no way I’m going to let it go to waste. If I don’t show up, it feels like a major loss– like throwing money directly down the drain. And in all honesty, that loss stings way more than getting another hour in bed!
Social: Get the Gang Together
As humans, we’re social creatures- we all love a bit of company and competition. So, making the gym a social experience is really motivating. When I can, I drag my sister along to the gym. Not only does it make it more fun, but it also keeps me accountable. By sharing my fitness goals with her, this acts as a commitment device– I now can’t bail on a workout without feeling like I’m letting someone down. And trust me, if I do, I won’t hear the end of it!
But there’s one thing that motivates me more than keeping my sister quiet- trying to outdo her. That’s where relative ranking comes into play. We turn workouts into friendly challenges- whether it’s seeing who can do more lunges or who can hold the plank for the longest. Seeing how I compare to someone else is a huge motivator to keep showing up and pushing.
Timely: Strike While Motivation is Hot
Timing is everything. Prompting myself to go to the gym in a timely way ensures I stick at it. I set daily reminders on my phone, so at the perfect time for me, I get that prompt to get moving. It’s like having a personal cheerleader.
Transition periods are another timing hack. There’s something about the start of a new year or a fresh week that makes us feel super motivated- the clean slate effect. These periods make us more motivated to work towards achieving a goal. It’s about capitalising on when we are most motivated to make a change.
2025: The Year You Finally Stick to Your Gym Routine
New Year’s resolutions- we love to make them, but sticking to them? That’s another story. If you’re ready to smash your fitness goals in 2025, remember: it’s not about willpower alone. EAST is your cheat code for making your gym routine stick in the New Year. So, what are you waiting for? Let’s smash our fitness goals- any maybe even hit that squat PR (no promises though!).
