Make a self-care plan and recalibrate it when necessary

Decide that you want to take better care of yourself.
From now on, make a conscious decision to take care of yourself. Place it on your top priorities every day, and let go of the beliefs that prevent you from taking care of yourself. Finally, list down the permissions you need to give yourself to prioritize self-care. For example, would you leave work early on Mondays to attend that Zumba class? If so, schedule a small self-care activity on your smartphone just to see how you feel about it. Reflect on how difficult you think it will be to adopt these permissions.

Give physical activity clout in your daily life.
Double or triple up on behaviors that involve physical activity. For example, park your car 20 minutes away from your place of work so that you can squeeze in a walk that day. This also allows you to spend time outside in fresh air while saving on parking fees.

Plan your weekly logistics.
Ask yourself the following pragmatic questions: What areas of my life do I want to fuel through physical activity this week? What physical activities can help me realize the benefits I want? When will I do them? For how long? Where will I do them? With whom? Once you’ve answered these questions, create a schedule or table of activities for your entire week so that no other activity will distract you when it’s time for exercise.

Perceive obstacles as challenges rather than roadblocks.
When something interferes with your exercise schedule, see it as a challenge that you could learn from rather than a roadblock that must be pushed aside. For example, if the emotion of guilt arises because you’re spending time exercising instead of with your partner, stay mindful and calm instead of getting angry. Such emotions arise from time to time, so staying calm allows you to create an emotional template you can use in the future.

Bring your family and friends on board.
Spread the word about the lifestyle changes you’re making. Let family and friends know that self-care and physical activity will be your priorities in life. Discuss with your family how your new routine might change your daily schedule. For example, they may have to make their breakfast when you’re on your morning run. Delegate responsibilities around the home so that you have more time to yourself. Ask for support from friends and invite them to join you on regular walking dates.

Be flexible when something interferes with your exercise schedule.
If you plan on hitting the gym after work, but an urgent assignment from your boss consumes some of your time, simply improvise and make the best of the situation. Instead of getting angry, use the time you have left to engage in a different exercise. You can walk to the park before driving home or drive home and then jog around the neighborhood. Be flexible and creative when situations challenge your goals.

Hesitate before responding to requests.
If someone makes a request that conflicts with your exercise schedule, take some time to assess your priorities before responding. Ask yourself, “Do I want to swap the time I allocated for physical activity to commit to somebody else’s needs?” “Is this request as important as my revitalization?” If the request is urgent, ask them to follow up with you via email or phone, so you can check your calendar. If it’s not urgent, politely decline.

Pay attention to the feedback you’re getting from your body.
Identify and evaluate the links between your physical movement choices and how you feel. For example, ask yourself: “How do I feel after a workout? Did this choice improve any areas of my life?” If you decided not to engage in a workout for some reason, ask yourself: “How do I feel? Did this choice impact any areas of my life?” Being aware of these links provides you with feedback for making more informed decisions.

Review your week with compassion rather than judging yourself harshly.
If you failed to follow through with some of your exercise plans, show yourself some compassion instead of judging yourself harshly. Review what went wrong, recalibrate your plans for next week, and move forward. Self-compassion enhances motivation, while self-judgment destroys it.