Build a Lasting Workout Habit with a Single Daily Push-Up

Matt Mullenweg spent his nights battling deadlines and Netflix binges. He knew he needed exercise but struggled to carve out time. Then he heard a simple idea: one push-up before bed. Ridiculous? Maybe. But he committed. Every night, before flipping off the light, he dropped into one slow push-up—no matter how exhausted or uninspired. The first few days felt silly, almost humiliating, yet doable. He marked the completion on a paper calendar, delighting in a tiny orange check mark.

After two weeks, he no longer felt the urge to skip. The habit had formed, embedded by consistency and embarrassment aversion—the thought of breaking the streak was more painful than doing the exercise. And every night’s single rep became a gateway to higher reps and an occasional gym visit. Months later, Matt realized he’d added 50 push-ups to his max without a second thought.

Science calls this “habit stacking”—linking a new, tiny action to an existing routine. By making the exercise effortless to start and impossible to forget, Matt turned inertia into momentum without fear of overwhelming himself.

Now, as he tucks in his phone and readies for sleep, that one push-up still awaits him—a simple, unbreakable promise kept each day. And it’s all it took to rebuild both his body and his confidence.

Pick one micro-exercise you can do in seconds and tie it to your nightly routine—brushing teeth or slipping under the sheets. No excuses: do the rep, mark your streak, and tuck in knowing you won. Over time, you’ll find that single rep opens the door to more movement and fitness wins. Give it a try tonight and watch your smallest commitment grow into a lasting habit.