Plan backup moves to turn exercise roadblocks into detours

When Mark joined his company’s wellness program, he vowed to hit the gym every Tuesday morning. But three times in a row, an urgent project scoped him back to his desk. Frustrated and feeling guilty, he felt his momentum fade.

Then Mark tried a new approach: he wrote down, “If a work request pulls me back to my laptop, then I will do ten push-ups at my standing desk.” He stuck reminders on his monitor. The next crisis hit, and instead of staring blankly at his screen, he dropped and powered out ten push-ups right in front of his team. He felt not only more energized but more in control.

His manager noticed, praising his can-do spirit. Mark realized that his back-up strategies didn’t just save fitness; they boosted credibility and morale. Soon, his colleagues adopted their own if-then plans. The office culture shifted from all-or-nothing workouts to creative, on-the-spot movement that met real-life demands.

Implementation intentions—simple if-then plans—are grounded in decades of psychology research showing they automate our responses to challenges. By preloading your self-care choices, you bypass decision fatigue and safeguard your plan, no matter what the week throws at you.

Begin by listing your three most common exercise roadblocks, then craft clear if-then responses: “If X happens, then I’ll do Y.” Place these prompts where you need them—on your desk or car dashboard—and visualize yourself executing them when the time comes. Next week, review which plans you used and tweak them for smoother execution. It’s how you’ll keep momentum when life gets hectic.