clipped from: zenhabits.net   

4 Simple Steps to Start the Exercise Habit

Here are the 4 simple steps to start the exercise habit (and keep it going). I should note that you can use these 4 steps to start any habit.
Set one easy, specific, measurable goal.
  • Written: Write this down. Post it up. If you don’t write it down, it’s not important.
    • Easy: Don’t — DO NOT — set a difficult goal. Set one that is super, super easy. Five minutes of exercise a day. You can do that.
    Specific
    what activity are you going to do, at what time of day, and where?
    Trigger
    what will you do right before you exercise?
    Measurable
    One goal
    Stick to this one goal for at least a month
    Log it daily.
    This is the key habit
    date, time, and what you did
    Report to others
    you have to report your daily workout to other people
    Add motivation as needed
    The most powerful motivators, in my experience, are logging your habit and public pressure.
    don’t just give up
    add a new motivation
    Rewards, more public pressure, inspiration, whatever it takes