This logo isn't an ad or affiliate link. It's an organization that shares in our mission, and empowered the authors to share their insights in Byte form.
Rumie vets Bytes for compliance with our
Standards.
The organization is responsible for the completeness and reliability of the content.
Learn more
about how Rumie works with partners.
How many times has your New Year’s resolution been “I’ll be more active”?
How many times have you had that boost of motivation...only to fall off track a few weeks in?
How many times have you told yourself:
Sometimes, a boost of motivation isn't enough. What could be missing from your past attempts may be self-discipline!
Explore how self-discipline can help you build long-term habits to smash your fitness goals!
What is self-discipline? Why is it important in fitness?
Suppose you decide to do a 30-minute jog every day. One day, you don't feel like running. You could skip a day, but if you continue to skip and fall off track, you may lose motivation toward your goal. Self-discipline, however, will get you moving because you know how great you’ll feel afterward, which will help you stay on track with your fitness goals!
Self-discipline supports your fitness goal by:
Building consistency and mental strength to follow a routine and overcome temptations.
Automating your fitness journey so that you concentrate on what you ARE doing rather than what you could be doing.
Together, they push you to persevere and keep going even when times are challenging!
#1: Set SMART goals
A SMART goal is:
Specific
Measurable
Action-oriented
Realistic
Time-sensitive
It helps you focus on a task and take action steps towards it.
A solid plan will make your fitness goal more achievable and keep you accountable. Because it is time-sensitive, you can track your progress, motivating you to keep going.
Example: "Starting tomorrow, I will walk for 20 minutes at least five days a week to be more active."
This goal is specific, has a time frame, and is achievable, making it a great SMART goal.
Create small goals to begin, build yourself up, and celebrate your achievements! This will boost your motivation and help you stay on track.
Imagine this...
You want to start training for a marathon. To practice self-discipline and train yourself for the big day, you set up a SMART goal.
Which of the following is the best SMART goal?
A. I will run every day.
B. I will run five miles every week for two months to build my stamina.
C. I will run five miles for two months.
D. I will run five miles to build my stamina for a marathon.
Quiz
Which is the best SMART goal?
B is specific, measurable, action-oriented, and time-sensitive. A's action plan is too vague, and neither C nor D specifies when this goal needs to be reached.
#2: Create a routine
Routines are programs that follow a series of steps. A fitness routine can look like a specific time when you'd work out, going to a particular place to work out, or even a list of exercises you'll be doing.
Routines are important in developing self-discipline because you don't need to think about them — they lay out exactly what you need to do! According to South Shore Hospital, routines help reduce mental load and builds accountability. The key is to consistently follow your routine and not let distractions stop you from reaching your goal.
However, breaking a routine won't undo your progress! If you miss a routine, get back up and keep going!
Imagine this...
Suppose that a part of your marathon training goal is to eat well and visit the gym regularly. On weekdays, you're in school from 8 AM to 4 PM, and in the evenings, you're either doing house chores, running, or at the gym. Your weekends are currently free.
What are some effective routines you can set up on the weekends?
A. Get in some extra hours at the gym.
B. Practice self-care and schedule rest activities (e.g., stretching).
C. Meal prep and cook for the week.
D. You don't need to add any routines since you've been busy all week.
Quiz
What are some effective routines you can set up on the weekends? Select all that apply:
A, B, and C are all important routines you should add toward your fitness goals. You can use any extra time to be more active at the gym and plan healthy meals for the week. It's also important to give your body and mind a rest, so plan rest days like walks and stretches!
#3: Find an accountability partner
Motivate yourself (and a buddy!) by having an accountability partner. This person can be a friend, family member, or fitness coach. Your accountability partner will help you stay on track with your goals by:
checking in on your progress
offering advice
giving you support
These partners can be in person or from an online community (e.g., Nike Run Club or MyFitnessPal).
Having an accountability partner disciplines you to hold yourself responsible for your actions, so you're more likely to push yourself since someone is expecting growth from you. As a bonus, you and your workout buddy can motivate each other so that you both smash your goals. It's a win-win!
Take Action
Fitness goals can be hard to meet because they require a lot of self-discipline. But with smart strategies that keep you focused and accountable, your dreams will become a reality. Before you know it, you'll be able to smash your marathon — or whatever goal you have in mind!
Build your self-discipline toward fitness the smart way!
This Byte has been authored by
Emily Nguy
Science Teacher