A surprising way to be more active

Weekly technique

By Weight Watchers

Published 12 June 2023

Have trouble staying active when your usual routine gets thrown off? Totally normal. As humans, we love the path of least resistance. That’s where a science-backed idea of “friction” comes in. Let us explain.

Try this!

1. Consider an activity you do instead of being active. For example: Sleeping in, Watching TV, or Scrolling TikTok. 2. Think about how your environment makes it EASIER to do that thing. For example: I quickly press snooze and fall back asleep in a dark room. Or: The couch, pillows, and soft blanket always look so cozy. Or: My phone is practically glued to me, and I open TikTok whenever I crave a break. 3. Brainstorm ways to make that behavior HARDER to do, then pick one to try. For example: I’ll sleep with the curtains open to let in morning light and plug my phone in across the room—right next to my fitness clothes, walking shoes, and headphones.

Let’s dive a little deeper…

Going for a walk right after school drop-off, gardening before dinner, Saturday yoga with a friend—routines are magic for staying active. You don’t have to put a lot of effort into deciding whether to do it or even what to do, you just…do it.

That changes when something or someone interferes with your routine. So if you find yourself defaulting to whatever is in front of you—sleeping in after a late night instead of getting up and walking or scrolling social media instead of finding a new yoga class to go to on holiday —know that it’s normal.

It’s also hackable: By making the sedentary behaviour more difficult—behavioural scientists call it “adding friction”—the active option becomes easier, setting you up for success. Does this mean you shouldn’t ever sleep in or lounge on holiday? Of course not! Think of this as a way to interrupt the automatic (and natural) desire to do what’s easiest and instead nudge you toward what you ultimately want (to stay active and move towards your goals).