In The Leading Brain, by Fabrituis & Hagemann (2017) they discuss research that shows the steps in habit change. In reference to making exercise a habit the steps are 1) goal setting and motivation 2) getting started 3) staying on track. Goals should make your eyes light up, such as visualizing a fit body, that looks good, feels good, healthier with improved ability to adapt to stress. Goals should be specific, personal, and written down. Know the steps to your goal, know how you are going to do it, feel you can do it. For example, if starting a walking or running program www.halhigdon.com has goal progressions that can be a guide. To get started use small steps such as setting out walking shoes and shorts, and walking for five minutes. Solve problems such as walking or running different routes, or altering weight lifting routines at the gym so your exercise sessions remain interesting and fun. Give small rewards to yourself for accomplishing steps, such as a new book for 4 fitness workouts a week. Staying on track with habit change involves cue, routine, and reward, plus if/then plans. A cue could be seeing your running/walking shoes out ready to go. Then routine would be a specific time of day during the week for starting your exercise sessions, and a reward afterward. Exercise eventually becomes its own reward because we feel healthier, but initially small extrinsic rewards help with habit change.
In reference to habit change see below article titled “3 short-term fitness goals that can lead to long-term success” (AZ Daily Star, 1/13/25, p. A11).