How to Train Your Brain to Love Exercise (Even If You Hate It Now)

Architecting Wellness

25 Feb 2025 — 1 min read

Most people don’t love exercise at first. The brain avoids discomfort and craves immediate rewards, making workouts feel like a chore. But you can change that! Start small, use dopamine triggers, shift your identity, and add social support. Movement will start to feel easier and more enjoyable.

Most people don’t naturally love exercise. The brain avoids discomfort and seeks immediate rewards (Schultz et al., 1997). If workouts feel like punishment, you won’t want to do them. The goal is to make movement enjoyable.

1. Start Small and Easy

Your brain resists big changes. Overcommitting leads to burnout. Start with something manageable.

✔ Walk for 5 minutes ✔ Do one easy exercise ✔ Pair movement with music or a podcast

Source: Fogg (Tiny Habits), Lally et al. (Habit Formation, 2010)

2. Use Dopamine to Make Exercise Enjoyable

Dopamine drives motivation. If workouts feel boring or exhausting, you won’t stick with them.

✔ Attach a reward (favorite playlist, post-workout smoothie) ✔ Gamify progress (track streaks, hit small goals) ✔ Choose activities you enjoy (sports, dance, hiking)

Source: Huberman (Dopamine & Habit Loops), Schultz (Dopamine & Motivation, 1997)

3. Shift Your Identity

People who exercise consistently often see movement as part of who they are.

✔ Say “I move every day” instead of “I have to work out” ✔ Focus on how movement makes you feel ✔ View fitness as self-care, not punishment

Source: Dweck (Growth Mindset), Ryan & Deci (Self-Determination Theory, 2000)

Social support makes exercise easier to maintain (Carron et al., 1996). Even solo exercisers benefit from connection.

✔ Join a group class or find a workout partner ✔ Share progress with friends ✔ Participate in fitness challenges

Source: Carron et al. (Social Support in Fitness, 1996)

Final Thoughts

Exercise gets easier when you make it rewarding. Start small, create positive associations, and involve others. Over time, movement will feel natural.

Stay safe, stay healthy!

Martin Foley - Founder, Architecting Wellness

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