Fortitude Fridays

Vol. 132: Make Exercise Easier to Enjoy. Plus a Quick Stress Reset & More

Welcome to Fortitude Fridays—part mindset training, part field notes from real life. I share what I’m learning, testing, and using to help you strengthen your mindset, take better care of yourself, and keep showing up—week after week.

Here are a few ideas as you head into the weekend.

Read Time: 6 mins

This Week’s Snapshot:

• Quote: Shorten The Distance
• Tactic: How to Enjoy Exercise
• Tool: Interrupt the Spiral

On Zooming In: A man on a thousand-mile walk has to forget his ultimate goal and say to himself every morning, ‘Today I’m going to cover twenty-five miles and then rest up and sleep.' -Leo Tolstoy Sometimes we need to shorten the distance between where we are and where we want to go. Big goals can mess with your head. Win today. Recover tonight.

Tactic: How to Enjoy Exercise (Even When It’s Winter)

A simple rule that makes workouts easier to start—and easier to repeat.

I’ve jokingly said for years that January is the “free trial” month for many (including myself). February is when we commit to the annual subscription.

If you’re not out here crushing workouts with sparkly motivation… that’s alright. You’re not alone.
And if you are… high five. Keep going.

I don’t make the rules—January feels like 45 days long, and motivation gets weird.

Instead of rage-unsubscribing from your goals or trying to outwork the slump, let’s do something smarter:

Make exercise easier to enjoy.

Workouts don’t fail because we forget they’re good for us.
They fail because friction stacks up.

Cold mornings.
Less daylight.
Low energy.
Busy schedules.
Slow results.

And honestly? The mental side is often harder than the physical.

We need something stronger than willpower.

So we’re going principle-first: because design beats willpower.

This is where temptation bundling comes in.

Temptation bundling (and how it works)

Temptation bundling is simple:

Pair something you should do with something you want to do.

Rule: you only get the “want” while doing the “should.”

If you liked the If–Then principle we talked about the other week, think of this as a cousin:

• If–Then is a plan for when life happens.
• Temptation bundling is a plan for when motivation doesn’t.

Same idea: you’re not negotiating with yourself.
You’re running the default program.

Yes—this is backed by research. In studies, temptation bundling increased weekly exercise by about 10–14%. (Source) (Source)​

Why it works

You stop relying on motivation.

You’re not trying to become a new person overnight.

You’re making the good behavior the easiest way to get what you want.

Over time, your brain starts craving the workout…
because that’s where the reward lives.

How to make it easy on purpose

Step 1: Pick your “want”

Choose something you genuinely look forward to:

• a show you’re into
• a podcast series
• an audiobook you can’t stop
• a playlist that flips the switch in your brain

Step 2: Make a clean rule

Write it in one sentence:

“I only get ______ while I ______.”

No exceptions.
That’s what makes the system do the work.

Step 3: Make it easy

• download the next episode/book ahead of time
• keep headphones by your shoes
• keep a small “workout-only” content backlog so you’re never stuck deciding

Step 4: Protect the rule

Catch yourself consuming your reward outside the activity?

Pause it. Save it.

No need to guilt spiral. Just save the good stuff for the next session.

My version

Here’s what I’ve been doing:

• Audiobooks are for outdoor walks/rucks.​
  If I want the next chapter, I’m moving.
• Mobility work happens during shows/movies.​
  Stretching becomes way less annoying when it’s paired with something fun.
• I have a playlist that’s basically my “work mode.”​
  One for workouts. One for admin.
• Fun podcasts are for chores.​
  If I want the episode, I’m folding laundry or doing the dishes.

The point: the reward becomes the trigger.

Bringing it home

It’s the end of January. Maybe it didn’t look the way you wanted. That’s okay.

Winter adds friction and motivation is going to feel inconsistent sometimes.

So don’t force intensity.

Build a system that makes movement easier to start.

Pair it with something you genuinely enjoy.
Protect the rule.
Let consistency grow from there.

You don’t need a perfect January. You need a baseline that carries into the year.

Let February be the month you keep it simple and keep showing up.

You've got this.

Small But Mighty: You’re often better equipped to handle stress when you’re moving. When you feel tense, frustrated, or worried, it’s tough to think your way into feeling better. The more you replay the situation, the bigger it can get in your mind. That’s how overthinking snowballs. So sometimes the first move isn’t to “think differently.” It’s to do something different. Stretch on the floor. Walk outside. Put on a song and tidy one small area. Start a simple task. You’re not ignoring the problem—you’re giving your nervous system a reset so you can come back to it with a clearer head. I’ve been juggling a lot lately, and I’ve been using this more often these past few weeks. It’s been helping with the winter stress, so I figured I’d share.

Dare to Go All In:

Yankee Doodle Dandy (1942) You can watch the iconic scene HERE.

Thanks for reading. I hope you have a fantastic weekend. Until next time…

You got this,

P.S. If you’re new—welcome! I’m so glad you’re here. You’ve just stepped into a community of people who are showing up, doing the work, and getting after what matters. We’re all about learning, growing, and building real momentum—together. Let’s go!

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