#18 - When you’re the only thing stopping you
aka how to trick yourself into moving before you talk yourself out of it
Spotlight
In our previous edition, we talked about new year resolutions and how real change looks like. Today, we discuss the tricky gap between intention and action, and how to close it.
Beam me up, Scotty
Sometimes, I’m walking down the street and get hit with the strangest feeling - like the third-degree cousin of déjà vu.
It’s that split-second realization that I’m already in motion, like my body jumped ahead while my brain was still buffering - sort of like getting teleported from thinking about doing something to actually doing it.
(If this has ever happened to you, please, please let me know - for my own sanity. Otherwise, I may have to get checked.)
Given how hard it can be to bridge the gap between wanting to do something and actually doing it, I started wondering - what if we could bottle that feeling and use it for the moments when getting up and moving feels like the last thing we want to do?
The science of tricking your brain before it says no
The secret to doing things that push us out of our comfort zone is to make them happen before our brain has a chance to say no.
Take Pavlov’s dog (remember him from our 12th edition?). A simple sound made the dog salivate because it had learned to associate it with food. Now, think about how the first glimpse of sunshine - especially on a cold winter day - can make you want to go for a walk. You’re not out yet, but your brain is already picturing warm summer strolls. Same idea.
The best cues are the ones you can control (unlike the sun, which refuses to cooperate) - and the best part is, you don’t even have to realize it’s happening. An environmental cue, like your favorite workout playlist, can prime your brain to move before you’ve even decided to, triggering the urge to exercise without you making a conscious decision to do so. This happens because of dopamine - the so-called feel-good hormone. When neurons that release dopamine (which are typically active during/right after exercise) are briefly activated alongside certain cues (like music), those cues start triggering dopamine on their own, reinforcing motivation to move.
Even subtle environmental cues can nudge you into movement. One study found that visual cues - like a background design with a health message - led more people to take the stairs instead of the escalator. Even after the message was removed, the visual cue alone continued to prompt people to walk up the stairs.
These cues don’t just influence our likelihood to get moving - they can also make exercise feel better. Another study found that when upbeat subliminal visuals (like happy faces and nature scenes, shown briefly and not consciously processed) were paired with music, participants found exercise more enjoyable and less tiring compared to music or videos alone.
The power of cues
"So now that we've spent 10 minutes reviewing the work of scientists trying to become evil puppet masters, can we get to the part where this actually helps us?"
Fair. Here’s how to use this to your advantage:
🔥 If music gets you moving, press play before you even think about working out. Let the beat do the convincing (bonus points if it’s an embarrassing playlist).
📝 If you’re driven by how good you feel after, keep a journal. Next time motivation dips, flip back and remind yourself why it’s worth it (or, if you’re using Outset, track your progress in the app 😉).
👕 If seeing your gear helps, lay it out where you can’t miss it. The less effort between you and getting started, the better.
🌿 If scents trigger action, try lighting a candle or diffusing essential oils with outdoorsy aromas - pine, eucalyptus, fresh-cut grass. Over time, that smell = time to move.
🎯 If visuals help, set up a space with things that inspire you - photos, quotes, anything that reminds you why you want to move.
📞 If talking to a friend keeps you accountable, call them before you leave the house. You’ll be halfway out the door before you know it.
📅 If social cues work, setting up workout sessions with friends can be a game-changer. Instead of relying on willpower, let a shared calendar do the nudging - with Outset’s social feature, you can invite friends, match schedules, and get moving together.
And if none of these hit the mark, it’s about noticing what does - experimenting, paying attention, and finding what actually works for you.
In the news
Exercise might be one of the most powerful tools against cancer. A new study following over 28,000 cancer patients found that those who engaged in at least an hour of moderate-intensity exercise (think brisk walking or jogging) per week before their diagnosis had a 27% lower risk of cancer progression and a 47% lower risk of death compared to those who were inactive.
Aging well isn't just about adding years to life but adding life to years. Recent insights emphasize the importance of resistance training to combat muscle loss, mobility exercises to maintain flexibility, and balance work to prevent falls. Incorporating these elements into your routine can enhance strength, stability, and overall well-being.
Want to live longer? A new study following over 100,000 people found that meeting the standard exercise guidelines - 150 to 299 minutes of moderate activity per week - can lower the risk of early death by up to 25%. But more movement still matters - those who went the extra mile (or 20), so doubled that amount (300–599 minutes), saw an additional 3–13% reduction in mortality risk.
Turns out, exercise might be the original appetite suppressant. A new study found that an hour of moderate-intensity cycling temporarily reduced appetite and lowered levels of a key hunger hormone (NPY) in men with obesity.
…and if you need a hand fitting more movement into your day, we’ve got just the thing for you. 50% off for the first 2 months when you sign up!
Gem of the month (and why you should care)
Turns out, exercise isn’t just good for your heart and muscles - it might be the closest thing we have to a miracle drug. Scientists are calling physical activity the most potent medical intervention ever known, with benefits spanning from disease prevention to mental health boosts. The best part? Every little counts!
That’s all, folks.
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Thanks for reading this edition and see you next month!
Sonia Ponzo
CEO and Founder at Outset Wellness