The chain method of habit creation (also known as the "don't break the chain" method) popularised by comedian Jerry Seinfeld, involves creating a visual representation of your habit-forming progress using a calendar, spreadsheet or habit-tracker.
Each day you successfully complete a desired behaviour mark it off on your tracker. The goal is to maintain a growing chain of successful habit repetitions without breaking it. The longer the chain, the quicker your new habits will form!
To apply the chain method to exercise, follow these simple steps:
Define your exercise habit: Clearly specify the type of exercise, duration and frequency you want to achieve. Don’t be too ambitious (see start small below) as the key to this method is consistency!
Create a visual tracker: Use a calendar, habit tracking app or any other tool that allows you to mark your progress each day and create a visual chain for you to follow.
Start small: Begin with manageable exercise sessions to make it easier to build the habit. For example; commit to 10 minutes of easy walking everyday, or a single set of push ups before your morning shower. Find what works for you!
Track your progress: After completing your exercise for the day, mark it on your visual tracker. Seeing the chain of marked days grow and grow will motivate you to keep going.
Stay consistent: Prioritize your exercise habit and strive to maintain the chain. Even on busy days try to hit your minimum target to keep the chain going.
Be accountable: Share your progress with a friend, join an exercise group or use a habit-tracking app that allows you to share your achievements with others. This can provide an extra layer of support and accountability to keep your chain growing.
Celebrate milestones: Recognize and celebrate milestones along the way such as completing a week or a month of consistent exercise. This positive reinforcement will strengthen your resolve to continue with your new fitness habit.
Remember, the key is to maintain the chain by not breaking it. Over time this simple method can help you develop a regular exercise habit that becomes ingrained in your daily routine.
Try it and see!