How to Stay on Track with Your Exercise.

Have you ever noticed that your motivation fades as the day goes on? You start your morning with the best intentions—eating a healthy breakfast, planning to hit the gym after work—but by evening, you're reaching for takeout and skipping your workout.

This isn’t about lack of discipline—it’s decision fatigue.

What is Decision Fatigue?

Decision fatigue happens when your brain gets overwhelmed from making too many choices throughout the day. Just like a muscle, willpower gets tired after excessive use. Research by social psychologist Roy Baumeister shows that our ability to make good decisions weakens as we use it, which is why self-control feels effortless in the morning but difficult by night.

Every small choice—what to wear, what to eat, how to respond to emails—gradually depletes your mental energy. By the time your workout or meal prep decision rolls around, your brain is exhausted, and you default to the easiest choice (skipping the gym or ordering fast food).

But here’s the good news: you can train your willpower just like a muscle and set up systems that make staying on track easier and automatic.

Let me share with you 5 ways that help me stay on track. These are personal prompts and proven methods that you may use next time you're feeling stuck:

1. Reduce Unnecessary Decisions
   - I plan my workouts ahead of time – Set a fixed schedule (e.g., "Monday, Wednesday, Friday at 6 PM") so I don’t debate whether to go or not.
   - Create a meal prep system – Pre-plan meals or batch cook so I am not deciding what to eat last minute where I am more likely to make worse choices.

2. Build Routines & Habits
   - Attach workouts to existing habits – Example: "After I finish work, I immediately put on my gym shoes and gym top and start."
   - Keep it consistent – The more predictable my routine, the less mental energy it requires. I know what I did last time and I just try to beat it. Having the same routine promotes progression and results. If the workout to too varied the Boyd is unable to progress effectively. Hence why we do very similar workouts every week. 

3. Make the Good Choice the Easy Choice
   - I pack my gym clothes the night before – This reduces friction and reminds me to train that day.
   - Keep healthy snacks at arm’s reach – I've always got a nut bar or a bag of mixed nuts on me as its great at keep my energy up if I need a quick bite.

4. Use "If-Then" Planning
   - Research shows that having a backup plan increases the likelihood of success. This is called an implementation - intention, where you prepare for obstacles in advance.
   Example: "If I miss my morning workout, then I’ll go for a walk at lunch." OR "If I feel too tired for the gym, then I’ll do a 10-minute home workout instead or a meditation class if I am stressed."

5. Give Yourself Fewer Choices
   - Too many options lead to decision paralysis. Instead of deciding between 10 different workout times or diets, choose one and commit for a set period.
   - Follow a structured workout plan – Instead of randomly picking exercises daily, stick to a pre-designed program.
   - Stick to a simple meal plan – Rotate between 3-5 go-to meals that you enjoy and are easy to prepare.

The secret to staying on track isn’t relying on willpower—it’s removing the need for willpower in the first place. Decision fatigue is real, but with the right systems and habits, you can conserve mental energy and make healthy choices effortless.