In our realm, being that of establishing a health habit, for example, “high risk” situations come up all the time. They masquerade as “excuses” and “obstacles” that keep us from keeping our promises to ourselves to exercise everyday.

Here are a few tools that might help you when facing “high risk” situations:

1. Remember a time you overcame an obstacle (big or small). Recall how great it felt. Douse your mind with those happy feelings. Use those happy feels to help you seek MORE happy feelings. Head towards the door, put your shoes on, walk out the front door with a blissful demeanor!

2. Think of a day when you felt close to not following through on your commitment to do your daily exercise. What caused you to consider not going? What tipped you towards going anyways? Were you glad you finally went out? How did you feel if you didn’t go out? What could you “learn”?

3. Write down 3 high-risk situations.  Then, beside each of them, list three things you could SAY to yourself that could help you withstand the urge to  break your new habit. List three things you could DO to keep you from not following through on your commitment. Lastly, come up with an image you could think of our look at that would inspire you to hold your path of resistance. Click on the next link to download a copy of a worksheet you could use for Dealing with High Risk Situations created by our very own Squamish addictions counsellor Jeff Thompson.

Here’s an example. Let’s say that I have a hard time exercising in the evening after work. I find the couch too comfortable, my favorite shows are on or maybe it’s family time (and I’d have to give up to exercise at this time). Obviously, morning exercise would do the trick for me but I’m a bit resistant to giving up my sleep and my cozy bed. The alarm clock goes off and I “SHOULD” get up.

3 things I could SAY to myself to get out the door for my 30 minutes of walking are…”Sue, if you do it now, it’s done for the day, I know you’re tired but remember how energized you get after exercise?” OR “Sue, Grey’s Anatomy is on tonight and since you LOVE that show and it’s a new episode, you won’t want to exercise during the show. Get up now so you can enjoy your show tonight” OR “Sue, you’ve got to log something in that Fitness Journal. The whole day is jam-packed. Got on with it NOW”.

3 things I could DO to get myself exercising in the morning. Walk to my favorite coffee shop for a morning cup of joe. That gets me moving because I love the smells, the flavors and the warmth. Put a really good audio book on my iPod- that gets me walking for hours actually! Pick up Sammy’s leash and watch her wiggle with excitement, that naturally gets me going!

What image could I use to motivate myself? Well a photo of Sammy comes to mind!

Not so hard to do, is it. Writing it down lets you see that you’ve got strategies, you ARE resourceful. You are practically your own coach or “cheerleading squad”. This “high risk” management exercise can be applied to many facets of life- I’m thinking it could help me tackle some procrastination habits I’ve got…

Good luck and keep up the great work everyone!

Sue Shalanski

How to Motivate Yourself to Exercise: It’s All in the Presentation

After the initial excitement of a new commitment wears off, it’s all too easy to slip into old, comfortable patterns. A secret to staying motivated is to stay connected to the positive benefits of your goal. Sometimes getting out for your workout can seem like a chore…but if you describe the activity by its results…you are far more likely to sustain your valuable new habit.

Which is more energizing…. “I am going for a walk/run/ride/workout because I have to”….or “I am creating more joy in my life through movement” ? It’s all in how you frame it.

You made the choice to commit to yourself, and the choice came from a positive intention. What was that intention again?

After deciding on what you would love to get out of exercising daily, find a way to describe your daily commitment in a way that reminds you of what you are getting out of it:  i.e. “I am off to go get my energy fix”…. “I am getting my upper body ready for the best biking season ever!” …”I am just heading out to make sure I look hot in my favorite dress next month”

You are in charge. Instead of taking about what you ‘have’ to do….talk -about what you are choosing to take charge of in your life.

Lara Williams is a Vancouver-based Life and Productivity Coach and Motivational Speaker for

get on with it Coaching.  www.getonwithit.ca