I’ve worked with everyone from top athletes to people who haven’t jogged in years as a mental mastery and high-performance coach. And this is what I’ve learnt: the biggest thing that keeps people from being healthy isn’t laziness — it’s how they think.

Recent studies in neuroscience and behavioural psychology show that the way we think about exercise directly affects whether we stick with it or give up. Some people love the grind, while others hate it. But what if there were a way to change how your brain reacts to movement — so it becomes something you want to do rather than something you have to do?

This isn’t about forcing discipline. It’s about changing your mindset so that movement becomes automatic, enjoyable, and sustainable — whether you love the gym or have been glued to the sofa for months.

Why most people can’t get fit

Most fitness advice tells you what to do — lift weights, run, eat clean — but it rarely explains why people struggle to stick to their goals. The real problem is that the brain resists change.

For people who enjoy working out, even dedicated athletes face mental hurdles, including overtraining, burnout, or boredom after repeating the same routines for years.

For those who consider themselves “lazy”, procrastination often stems from the belief that starting will be too hard. The solution lies in hacking the brain. When you understand how your mind responds to movement, exercise becomes far easier to maintain.

Step 1: The two-minute rule

The biggest mistake people make is believing they need to push hard to see results. Research suggests the opposite: the best way forward is to start small. If you already enjoy exercise, begin with a two-minute mobility drill to prime your nervous system. If you dislike working out, commit to just two minutes. Walk, stretch, or dance to one song.

Once you start, you’re far more likely to keep going. I’ve seen clients go from saying, “I can’t even get off the sofa”, to exercising daily — simply by lowering the barrier to entry. Your brain avoids big commitments, but it readily accepts small ones.

Step 2: The pleasure principle

For many people, fitness is associated with discomfort: sore muscles, breathlessness, and exercises they dislike. But what if you could train your brain to enjoy movement?

If you already work out, add elements of play. Try a new sport, train outdoors, or turn sessions into challenges — such as beating your previous sprint time. If you struggle with motivation, focus on feel-good movement. Yoga in the sunshine, cycling with friends, or dancing at home, all count.

Studies show that enjoyable exercise boosts dopamine levels, increasing motivation and reinforcing the habit. If it feels good, you’ll want to repeat it.

Step 3: The identity shift

The language you use shapes your reality. If you tell yourself, “I don’t like exercise”, your brain will find reasons to avoid it. But if you say, “I move every day”, your behaviour starts to align with that belief.

For disciplined individuals, reframe workouts as opportunities to improve skills rather than simply burn calories. For beginners, start identifying as “active” — even if that just means taking the stairs or stretching while watching television.

Your brain takes your words literally. Change the story, and your actions will follow.

Step 4: The recovery mindset

One of the most discussed topics in modern fitness is nervous system regulation. Overtraining leads to burnout, while proper recovery supports longevity and consistency.

For athletes, incorporate breathwork or cold exposure post-training to accelerate recovery. For beginners, prioritise sleep and stress management. Exhaustion makes any routine unsustainable.

Rest isn’t laziness — it’s strategy. Even the best programme fails if you’re mentally and physically drained.

Step 5: The social fuel

Humans are social creatures. Research shows people are up to 95 per cent more likely to achieve fitness goals when they train with others.

If you enjoy the gym, join group classes or train with a partner to stay motivated. If you struggle to stay consistent, find an accountability buddy — even someone who texts, “Did you move today?” Knowing someone expects you to show up dramatically increases follow-through.

And remember…

Fitness shouldn’t feel like a prison sentence. It isn’t about grinding harder for a future payoff — it’s about working with how your brain is wired.

Whether you love exercise or proudly identify as a couch potato, the goal is the same: to make movement effortless, enjoyable, and part of who you are.

So today, ask yourself: What’s the smallest, most enjoyable thing I can do to move more? Do it. Repeat it. Watch how quickly your mind begins to crave it.

The best fitness routine isn’t the most intense — it’s the one you can sustain for life.

Anwar Wahhab is a mental performance mastery coach and a bioprint practitioner. You can reach him at anwarwahhab.awefitness@gmail.com