3 simple steps to go to the gym at least once a week during your hectic college life! One tiny change in my weekly routine motivated me to go to the gym 1x/week consistently.

1. ep st o:
p le st
3 sim
Go to the gym 1x/week
during your hectic college life

2. My previous failed attempts...
● During my past two college years, I had
been trying to go to the gym at least once a
week
● Previous attempts: scheduling going with
friends, signing up for an athletic class,
adding it into my calendar, iPhone alarm
● Nothing stuck
...Until now!

3. Step 1: Prepare
● Set a realistic goal: "Every Thursday after
class, I will go to the gym"
● Set rules: If I did not go to the gym before
bedtime, I stayed in
my gym clothes
● I taped a sign on my
computer monitor

4. Step 2: Execute
● After getting back to my room from my last
class Thursday, I saw my reminder and
changed into gym clothes + shoes
ResuIt: I went to the gym!

5. Step 3: Celebrate
After every successful gym visit, I celebrate!
I do a double fist pump after leaving the gym,
and think "good workout!".
You could do a fist pump, or pat yourself on the
back. It doesn't matter what you do, just that it
works for you.

6. Why I think it works
● Convenience
○ no fixed time to go to the gym, just sometime
after changing
○ Thursdays are good: no homework due until
next week, and only one class on Friday
● Small steps
○ changing into gym clothes not too hard
○ going to gym when already in gym clothes
seems easier

7. Your turn!
Step 1: Prepare by picking a good day for you
and putting up a conspicuous physical or
digital reminder.
Step 2: Do it.
Step 3: Celebrate!

8. I'm currently in my junior
Contact me year at Stanford University
majoring in Computer
Science. I'm interested in
health technology and how
Tell me how it worked for you: people create healthy
bit.ly/SZrK0g behaviors for themselves.
Or email me directly:
cglu@stanford.edu
Good luck in school and on
your path to better health!