Building Atomic (Exercise) Habits
How to Build Sustainable Habits for Fitness, Rehab, and Pain Management
It’s the 31st of January, 2024, and we all know what that means: Many of us have either abandoned or are on the verge of abandoning our New Year’s resolutions. Often, these resolutions revolve around fitness, weight loss, or injury recovery. As a physiotherapist in Townsville, I’ve seen firsthand how motivation fades, especially when it comes to sticking with a rehabilitation program or making lifestyle changes for chronic pain management.
A simple but powerful equation I share with my patients is:
Consistency + Patience + Time = Change
Whether you’re recovering from an injury, dealing with persistent back pain, or aiming to improve your sports performance, sustainable progress comes from small, regular actions over time.
Why Do So Many People Struggle to Maintain Exercise and Rehab Plans?
Many of my patients start strong—whether it’s a physiotherapy rehab program, a Townsville bootcamp, or a new strength training routine—but quickly lose momentum. Have you ever committed to an 8-week fitness challenge, only to fall back into old habits once it ended? Or started a strict diet and exercise routine, only to quit after one slip-up?
I recently listened to an audiobook called Atomic Habits by James Clear, which explores habit formation and how we can make positive changes last. The book breaks down habits into four essential components:
The Habit Loop for Building Sustainable Rehab & Exercise Routines
Cue (Make It Obvious):
Set clear reminders: Place your running shoes or rehab equipment somewhere visible.
Schedule your exercise at the same time each day.
Craving (Make It Attractive):
Exercise with a friend or join a local Townsville exercise group.
Set clear goals: Write down your pain relief, rehab, or fitness targets and revisit them regularly.
Response (Make It Easy):
Start small! If you’re recovering from sports injuries or dealing with chronic pain, begin with 5-10 minutes of movement instead of overcommitting.
Modify activities to suit your pain management needs—walk instead of run, use a stationary bike, or try low-impact exercises.
Reward (Make It Satisfying):
Treat yourself to a coffee post-workout or use an app to track progress.
Celebrate small wins—whether it’s a pain-free day or completing a full week of rehab exercises.
Overcoming Motivation Slumps
Not every day will be perfect. Some mornings, you’ll feel too tired or unmotivated to exercise. On those days, instead of skipping your session completely, try a lighter activity—a 5-minute stretch, a short walk, or a few rehab exercises. This keeps the habit alive and reinforces the mindset of consistency over perfection.
The Power of Long-Term Habits in Pain Management
For patients managing chronic pain conditions like sciatica, arthritis, or neck pain, building habits around movement, strength, and recovery is crucial. The longer you maintain a habit, the harder it is to break. With the right physiotherapy guidance, you can rewire your pain responses, improve mobility, and regain confidence in movement.
Final Thoughts
Building sustainable exercise and rehabilitation habits isn’t about drastic changes—it’s about small, consistent steps that lead to lasting results. Whether your goal is to recover from sports injuries, manage chronic back pain, or improve your overall fitness, following the habit loop will set you up for long-term success.
If you need guidance with pain management, exercise, daily activities, or rehab exercises, book a session at Physio PM Townsville. Let’s create a plan tailored to your goals and lifestyle!
