University of Michigan behavioral scientist Michelle Segar and colleagues studied why many people make plans to exercise but do not follow them. The research team, which included collaborators from Kent State University, ran four focus groups with 27 adults aged 19 to 79. The study appears in BMC Public Health.
The researchers identified four parts of an all-or-nothing mindset that lead people to abandon exercise plans rather than adjust them. Participants described strict, idealized criteria for exercise and said they often sought excuses, for example saying “it’s hard” or “it hurts.” One participant said, “If I do something for under 15 minutes, I feel like I didn’t even exercise.”
Segar explained that this mindset raises the immediate costs of exercising, so when people feel tired the short-term costs can look larger than the benefits. She recommended three shifts: stop blaming yourself, accept “good enough” instead of “perfect,” and do not be a prisoner of past negative experiences.
Difficult words
- mindset — set of beliefs or way of thinking
- focus group — small group asked about opinions for researchfocus groups
- abandon — stop doing something and leave it behind
- adjust — change something a little to fit new conditions
- criterion — rule or standard used to judge or decidecriteria
- excuse — reason or explanation to avoid responsibilityexcuses
- immediate — happening now or without delay
- benefit — positive result or advantage from somethingbenefits
Tip: hover, focus or tap highlighted words in the article to see quick definitions while you read or listen.
Discussion questions
- Have you ever planned to exercise but then not followed the plan? What happened?
- Which of Segar's three shifts would help you most, and why?
- How could you use a 'good enough' approach in your weekly routine?
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