At our clinic, we understand that starting an exercise routine can feel daunting, especially when you’re living with neurological challenges or recovering from injury. You might know why movement matters, but getting started and keeping it up often feels like the hardest part.

That’s why we’re inspired by the practical ideas in James Clear’s book Atomic Habits. His message is simple: meaningful change doesn’t come from big leaps, it grows from small, consistent actions that build over time.

We’ve adapted some of his ideas to pull together some hints and tips to help you to weave exercise into your daily life.

Start Small

Small improvements can add up.  Trying to make big changes can seem daunting and set us up for failure.  If it feels overwhelming start with a smaller version of your exercise routine.  Even two minutes of exercise is better than no minutes.  Once you have some momentum it is easier to build things up.  

If your goal is to move more, begin with what feels doable – perhaps a few stretches in the morning, or a little walk after lunch.   You might find it easier to break your exercise programme into smaller chucks to do through the day.  

When you start small, success feels achievable, and momentum grows naturally.

Remember “Something is always better than nothing.”

Make It Easy

Habits stick when they’re simple to start. Try keeping your exercise programme and equipment in view as a reminder.  Keep them in the place where you will do your exercises.  We want the least friction possible to getting started.

Try to link your exercise to an already established habit.  For example if you have a cup of coffee every  morning do your exercises straight afterwards.  Some people do a few balance exercise while they are waiting for the kettle to boil.  

Try to think of the best time of day for you.  Do you need to get them done in the morning before the rest of the day takes over?  Do you need to get into your day and warm up a little before you exercise, so the middle of the day is best?  Try to build exercises into the easiest part of the day for you.  

By removing the little obstacles that make movement harder, you make it easier for your brain to say yes.

Celebrate Small Wins

This is hugely important in neuro rehab and exercise.  Every time you reflect on and celebrate a win you, and your brain feel good about what you have done.  Focusing on the little gains (and the big ones) and everything you have done, no matter how small, is incredibly important for motivation.  

In neurorehabilitation, progress isn’t always linear, but perseverance pays off. We celebrate effort as much as results, because every repetition, every step, every attempt builds strength and confidence.  

Tracking your progress over time can be a great way to reflect on how far you have come.  This might be noting down how much exercise you do, or how active you are through the day.  It might be videos to show how your movement has changed, or reflecting on the things you can do now, that you couldn’t before. 

It might seem at times that we get a little overexcited about the wins during a session, and maybe we do, but it is genuinely exciting to see the gains you make and the effort you put in and we want you to see that too!

Create a Supportive Environment

Habits thrive when you’re surrounded by encouragement. Whether it’s family, friends, or your physio team, being part of a supportive environment makes it easier to stay consistent.

You also need to support yourself.  Be kind to yourself.  If you miss a day, don’t beat yourself up.  If you can’t do as much as you did last time, don’t worry about it.  Feel good that you did something and remember that doing a little is better than doing nothing.  

At Neurobility we are here to help you make exercise a positive and sustainable part of your life – one small step at a time.  We understand the barriers, we celebrate your effort, and we’ll walk beside you as you build habits that help your body and mind thrive.