Here’s a confession: I don’t rely on willpower to get to the gym three times a week.
At 57, I’ve learned that willpower is like a cell phone battery - it starts strong in the morning but gets weaker as the day goes on.
By 3 PM, my willpower is at about 20%. By evening? It’s dead.
So instead of fighting my human nature, I’ve learned to work with it by setting up my environment to make the right choices automatic.
Your Environment is Your Silent Partner
Think about it: every day you make hundreds of tiny decisions without even thinking about them.
You brush your teeth because your toothbrush is right there on the counter.
You grab your keys because they’re hanging by the door.
You check your phone because it’s always within arm’s reach.
Your environment is constantly nudging you toward certain behaviors. The question is: are those nudges helping you or hurting you?
The Gym Clothes Strategy
Every Sunday night, I lay out my gym clothes for Monday, Wednesday, and Friday.
Not just any clothes - my actual workout gear, right down to the socks and shoes.
When I wake up on gym days, there’s no decision to make. The clothes are there, staring at me, practically begging to be worn.
It sounds silly, but removing that one small decision eliminates the chance for excuses to creep in.
No “I can’t find my workout shirt” or “Where are my gym shoes?”
The path of least resistance leads straight to the gym.
The Phone Alarm Game-Changer
Here’s something that’s been a total game-changer for me: I set alarms in my phone for specific days and times.
Monday, Wednesday, Friday at 5 AM: “GYM TIME - No Excuses”
Tuesday and Thursday at 6 PM or right after dinner: “Walk Time - Get Moving”
These aren’t suggestions - they’re appointments with myself.
And just like I wouldn’t blow off a doctor’s appointment or a meeting with my boss, I don’t blow off these alarms.
Make It Easier to Do Right Than to Do Wrong
The secret is making healthy choices the path of least resistance:
For the gym: • Gym bag packed and by the door • Workout playlist ready to go • Water bottle filled the night before • Gym clothes laid out
For healthy eating: • Fruits and vegetables at eye level in the fridge • Healthy snacks in easy-reach places • Junk food hidden (or better yet, not in the house) • Water bottle always visible on your counter
For walking: • Walking shoes by the front door • Route planned ahead of time • Phone alarm set for your walking time
The Appointment Mindset
Here’s the mental shift that changed everything for me: I treat my health activities like unmovable appointments.
When my gym alarm goes off, I don’t negotiate with myself. I don’t ask “Do I feel like it?”
I just go. Same as I would for any other important appointment.
Because here’s the truth: this IS an important appointment. It’s an appointment with your future self.
Your Environment Audit
Take a look around your house right now. What is your environment encouraging you to do?
• Are healthy snacks visible and easy to grab? • Are your workout clothes buried in a drawer or laid out ready to go? • Is your walking route planned or do you waste time figuring it out each day? • Are there reminders (alarms, notes, visual cues) nudging you toward healthy choices?
Small Changes, Big Results
You don’t need to overhaul your entire life. Start with one environmental change:
Set one phone alarm for one healthy activity this week.
Treat it like an appointment you cannot miss.
Watch how much easier it becomes when you’re not relying on motivation or willpower - you’re just responding to your environment.
Remember: willpower is limited, but a well-designed environment works 24/7.
Set yourself up to win, and winning becomes automatic.
What’s one environmental change you’re going to make this week?
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