Overcoming Dread to Exercise

Rate your last few hours:

Pathetic Heroic

Rate your happiness level:

Miserable Ecstatic

Current State

Write about your last few hours.

Make a gratitude list.

Why should you be in a good mood?

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Dreading Exercise

Minimize the benefits of skipping exercise

What are the benefits of skipping exercise right now?






What will it actually be like?






How long will the “benefits” last?






Does this align with your values and goals?






How certain are you?


Quantify the benefits






Minimize the costs of exercising

How long will it take to decide to exercise?






How long will it suck to exercise?






How much effort is required?






How pleasant will it be to follow through?






Why will it be pleasant?






How will you make it more pleasant?






How certain are you?


Quantify the low costs






Maximize the costs of skipping exercise

How soon would you regret skipping?






What regrets would you have?






What are the costs?






How terrible would it be to live with those costs above?






How long would the costs last?






How does this violate your identity?






How certain are you?


Quantify the costs






Maximize the benefits of exercising

How will you feel when you exercise?






How long will those feelings last?






How soon will you feel them?






How does this affirm who you are?






How certain are you?


Quantify the benefits






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Did you clearly show that the dumb action has very low benefits and extremely high costs? And did you show that the good, smart action has extremely low costs and extremely high benefits?

Summary of your thoughts and feelings.

Make definitive decisions and stick to them.

You are a person of your word. Don’t keep thinking about these things. Don’t weigh the pros and cons any longer. Take actions that will cause happiness, peace, and pride.

Did this process work? Is dopamine now your ally? Do you feel pulled toward the right choice and ready to follow through?

Responses are 100% confidential (we didn't ask for your name or email). Please submit your results so that we can measure the success rate of the tool and implement improvements if/where necessary.

Don’t make the mistake of trying the tool one or two times and writing it off as faulty! It takes a few attempts to get used to the flow and to learn how to answer in a way that fits your brain.