Rewire exercise dread into daily micro-movements

As an early adopter of tiny habits, I was skeptical about exercising for just seconds. But after missing gym sessions for months, I tried one push-up each morning before slipping into my slippers. It wasn’t much, but it was enough to warm my muscles and flip a switch in my brain.

Soon, I added ten high-knees while waiting for my coffee to perk. I did a single stair sprint each time I left my apartment. Within weeks, I felt restless without movement—the tiny exercises rewired my “exercise dread” into “exercise craving.”

One afternoon, I realized I was halfway up the street and I didn’t know why—but I loved that surge of energy. It never mattered how much time I had; there was always a micro moment to move. Yoga is now my weekend ritual, but daily micro-bursts keep me thriving even on the busiest days.

Science backs it up: brief high-intensity bursts stimulate endorphins, stoke metabolism, and signal your brain that movement is the norm, not a chore. Those first one-rep habits were seeds that grew into a forest of fitness, all without needing colossal motivation.

Pick your favorite micro-move—maybe a push-up, stair climb, or quick jog in place—and link it to something you already do, like brewing your morning coffee. Each time that cue arrives, drop and do your move, then check it off. Over time, your body will crave that tiny hit of exercise. And if you feel frisky, go for bonus reps. Give it a shot during your next rather than reaching for the remote.