It’s hard to stay motivated to work out, but a study finds that a simple mental exercise can really get women moving. A group of women ages 30 to 50 who answered a set of questions designed to identify goals and overcome obstacles worked out almost twice as long per week as a control group that received health information but did not learn the “self-regulation” technique. Only a single session was needed to teach the method; after that, participants could practice on their own.

Here’s how to try this motivation method for yourself:
Get a diary. Answer the following questions about one physical activity goal for the next 24 hours; then answer them again for a goal to be met over the next two weeks. Be as specific and detailed as possible. Try this every night before bed; once you get the knack, it shouldn’t take more than five minutes.
(Sample answers are in italics.)

[ 1 ] What is your most important current goal regarding physical activity?
Biking to work.

[ 2 ] What is the most positive outcome of realizing this goal?
Getting into better shape.

[ 3 ] What is the most critical obstacle?
Getting up too late.

[ 4 ] What can I do to overcome the obstacle; when and where does the obstacle occur?
I could skip watching the morning news at home, which would give me more biking time.

[ 5 ] What can I do to prevent the obstacle from occurring; when and where is an opportunity to prevent it from occurring?
I could watch less television, allowing me to go to bed earlier. I would turn off the TV at 9 p.m. and start getting ready for bed. Lights out at 10 p.m.

[ 6 ] What else could I do to be physically active for at least 30 minutes? And when and where can I do this?
After the 11 a.m. staff meeting at work, I could take a walk to the pond and back during my lunch break.

Source: American Journal of Preventive Medicine, January 2009