| If you are a runner or walker with an ambitious | | | | 5. "First Thing": Before you do anything else after |
| racing goal such as completing a marathon or half | | | | waking, go for that walk or run. |
| marathon, then you might be struggling -- | | | | 6. "Last Thing": If you are in the rare group of |
| especially during weekdays -- with finding time to | | | | people who can exercise right before sleep, do it! |
| run or walk as much as you know that you | | | | 7. "Everything": Find running or walking |
| should. In other words, for one reason or another | | | | opportunities in everything that you do. |
| you are not getting around to your workouts. | | | | 8. "Memory": Remember good feelings from your |
| Of course, there could be a strong | | | | last run or walk, and your brain will find time to |
| counter-intention -- also known as a "negative | | | | repeat them. |
| belief" -- in your unconscious mind that is | | | | 9. "Me Time": Remind yourself that nobody cares |
| sabotaging your conscious intention to run or walk. | | | | about your own time as much as you do. |
| And the solution would be to eliminate this | | | | 10. "Oxygen Mask": Recall the airplane |
| negative belief. | | | | oxygen-mask tip: Take care of yourself before |
| But suppose that you have been unable to | | | | you take care of others. |
| identify a counter-intention. What should you do | | | | 11. "Less Is More": Drop the need for all-or-nothing |
| then? A solution is to use one or more of the | | | | in your next workout. |
| following sixteen methods that focus on finding | | | | 12. "Pedometer": Take the 10,000-steps-a-day |
| time for running or walking workouts. | | | | challenge, which is easier to meet when you |
| | | | include a workout. |
| 1. "Just Once": Tell yourself that you can make | | | | 13. "Charity": Remember the charity for which you |
| time "just this one time" to run or walk. | | | | are racing. |
| 2. "Two in One": Tell yourself that you will do | | | | 14. "Good Example": Think of the children, or the |
| more in one workout to make up for skipping a | | | | grandchildren, and the good example you will set. |
| second one. | | | | 15. "Track It": Set up a tracking system that is in |
| 3. "Switch": Give yourself permission to replace a | | | | your face as you go to bed. |
| home chore with the same amount of time to | | | | 16. "Buddy System": Use what the largest training |
| run or walk. | | | | programs use -- a buddy to keep you on track. |
| 4. "Perfect Day": Envisage your perfect day, | | | | Bottom line: You CAN find time to walk or run. |
| which includes your workout, and your brain will | | | | Just use the method(s) that work for you! |
| find the time. | | | | |