Breaking unhelpful habits
To break habits that keep you inactive, attach a small movement to something you already do, using an if-then plan, and plan ahead for what gets in the way. It works best if you already want to be active and feel confident you can be.
At a glance
- Attach movement to a moment you already have: stretch during TV ad breaks or pace around the kitchen while the kettle boils1.
- Write it as an if-then plan: "If X happens, then I will do Y" links a situation to a specific movement2.
- Plan for what gets in the way: a back-up for bad weather, injury or a busy day helps one disruption not end the habit3.
- It isn't a guaranteed fix: if-then plans tend to work better if you already want to be active and feel confident you can be4.
How do you break habits that keep you inactive?
A practical way is to attach a small bit of movement to something you already do, and to plan ahead for what might get in the way1,2. You are not trying to remove a habit and leave a gap. You are giving an old routine a small new ending.
1. Pick one moment. Choose something you do every day, such as a TV ad break or the kettle boiling. Decide on one small movement to do then, such as stretching or walking around the room1. One example is getting up and walking some steps whenever the TV commercials come on2.
2. Write it as an if-then plan. Use this shape: "If [situation], then I will [movement]." Detailed plans about when and where you will be more active can help if you are not sure how to increase your activity. Planning to park further from a shop, so you add steps, is one example5.
3. Keep the time and place the same. Doing it at the same time and place each day helps it become routine. For example, keep a step counter or tracker in the same spot, or put it on as part of an existing routine2.
4. Add a back-up plan. Find other ways to be active in case of bad weather, injury or other problems3. It also helps to picture, in advance, how you will deal with what is likely to get in the way. This works well alongside an if-then plan2. Plans that include a way round obstacles tend to work better6.
5. Use reminders if they suit you. A phone alarm or timer can help you get up regularly. Many people notice a phone notification but don't act on it straight away7. If that sounds like you, rely on a real-life cue instead, such as the kettle or the end of a programme.
Be realistic about what to expect. If-then planning helps some people more than others. It tends to work better if you already want to be active and feel confident you can be4. It isn't clear yet how best to remove the cues that trigger long sitting, so adding movement to moments you already have is the most practical step.
When to check with a health professional
If you're starting exercise after a long break, it's always a good idea to see your doctor first.
For an injury or a health condition, see a health professional, such as your doctor or a physio.
Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.
A sore muscle or joint, or soreness a day or two later, is a sign to ease off. See a doctor or other health professional if it persists or gets worse. If you feel unusually tired, get it checked by a doctor.
Quick answers
How can I sit less during the day?
One simple option is to set a reminder, such as a phone alarm or timer, to get up and move every 30 minutes. When it goes off, stand, stretch or walk around the room for a minute or two. Small breaks add up across the day.
What small movements can I fit into a normal day?
Think of movements that fit into moments you already have: stretching during a TV ad break, pacing around the kitchen while the kettle boils, or parking a bit further from the shop. Each one is small, and they all count towards being more active.
Related guides
- GuideRewards that make habits stickA small reward straight after each session helps you get started, and pairing a treat with activity can help at first. The effect tends to fade once rewards stop, so change the reward when it loses its pull and look for activities you enjoy for their own sake.
- GuideTracking your habitsTracking your activity tends to help a little, at least in the short term. Pick one simple thing to track, such as days you walked, and pair it with some support. Apps can help, but a paper calendar is a fine place to start.
- GuideSeeing yourself as an active personPeople who see themselves as active tend to follow through on their plans more often. Activity also tends to last when it comes from your own reasons, such as enjoyment, values and roles that matter to you. Small, repeatable steps are a good place to begin.
- GuideCues and routinesThe cues that help most are a regular time of day or something you already do each day, such as breakfast. Do a small amount of activity straight after it, in the same place, and add a back-up cue. Reminders work best as part of a plan, not on their own.
- GuideConsistency over perfectionDoing a little, often, and coming back after a slip matters more than doing it perfectly or hard. The total amount of activity over time counts most, small amounts still help, and a missed day is something to move on from, not a failure.
- GuideStart tinyStart with one very small action you can repeat, such as a few extra minutes of walking. Attach it to something you already do every day, and plan for what might get in the way. Some activity is better than none, and you can build up over time.
Sources
- NHS. How to be more active - Better Health.
- Peng W et al. (2021). Habit Formation in Wearable Activity Tracker Use Among Older Adults: Qualitative Study. JMIR mHealth and uHealth.
- National Institute of Diabetes and Digestive and Kidney Diseases (2025). Changing Your Habits for Better Health.
- Kompf J (2020). Implementation Intentions for Exercise and Physical Activity: Who Do They Work For? A Systematic Review. Journal of Physical Activity & Health.
- Sullivan AN, Lachman ME (2016). Behavior Change with Fitness Technology in Sedentary Adults: A Review of the Evidence for Increasing Physical Activity. Frontiers in Public Health.
- da Silva MAV et al. (2018). Impact of implementation intentions on physical activity practice in adults: A systematic review and meta-analysis of randomized clinical trials. PLoS One.
- Zhu Y et al. (2024). Digital Behavior Change Intervention Designs for Habit Formation: Systematic Review. Journal of Medical Internet Research.
General information to help you get active, not medical advice. If you have a health condition or symptoms, check with a health professional.
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