Breaking unhelpful habits

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 way^1,2. 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.