3 Research-Backed Tips to Build a Consistent Workout Habit

Every January, we make the same promise: “This time I’ll stay consistent.” But as the weeks go by, motivation starts to fade—buried under emails, deadlines, fatigue… and then comes the guilt. We tell ourselves we “lack discipline,” when in reality, that isn’t the problem.

For decades, behavioral science has said something simple and freeing:

It’s not a lack of willpower. It’s a lack of system.

Inspired by James Clear’s Atomic Habits and classic research in behavioral psychology, here are three practical, gentle strategies to help movement—yes, including your Pilates practice—become a natural part of your life.

1. Make your movement cues visible

According to B.J. Fogg’s Habit Model (Stanford University), every habit starts with a visible trigger— a small cue that sparks an action.

In real life, it looks like this:

• A Pilates mat already laid out reminds you that your body can move.

• Your sneakers by the bed make the first step easier.

• Your workout clothes set out the night before eliminate hesitation.

• A gym bag on the passenger seat turns “maybe later” into “I’m already on my way.”

Visibility isn’t trivial—it’s a gentle invitation.

2. Give your workout a name, a time, and a place

Vague goals fade. Specific goals stick.

In psychology, this is known as implementation intentions. Peter Gollwitzer (New York University) found that when you decide when and where you’ll act, you dramatically increase the chances of following through.

It’s not the same to say: “I want to exercise more” as saying: “I’ll train on Tuesdays and Thursdays at 7:30 a.m.”

What helps:

• Schedule your workouts like real appointments.

• Set an alarm that says, “Time to move.”

• Use the same space or studio whenever possible.

When your routine has structure, it supports you—even on low-energy days.

3. Anchor your new habit to one you already have

James Clear calls this habit stacking, inspired by behavioral “chaining.”

The idea is simple: link your new habit to something you already do every day.

For example:

After brushing your teeth → 5 minutes of stretching. After your morning coffee → a short Pilates sequence. After your last meeting → a 20-minute walk.

It’s a kind way to support your brain. The new habit leans on the familiar, making it easier to repeat.

Movement as an act of care

Consistency doesn’t mean forcing yourself or pushing harder. It means creating an environment where movement feels natural— where your body is not a task on your to-do list, but a place you return to.

We don’t need more discipline. We need more kindness, clarity, and small steps that support us.

Because the true purpose of exercise—whether walking or practicing Pilates— is not perfection. It’s feeling more alive, more present, and stronger for the life you want to live.

And systems can be designed. Gently. Slowly. Without punishment.

Start with one small step

If you want to return to movement with more awareness and ease, our Pilates classes at Mindbody can be that first gentle step back toward yourself.

📍 Córdoba 97A, Roma Norte, CDMX 📍 Tabasco 152, piso 2, Roma Norte, CDMX  WhatsApp: 55 7321 6082

A habit doesn’t begin with motivation. It begins with a cue. A small space. A simple yes.