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Not Doing Your Exercises? The Real Problem Might Be You Can’t See Them

  • Apr 2
  • 3 min read

Adam Russell Director & Principal Sports & Exercise Physiotherapist


As a sports and exercise physiotherapist, I rarely hear patients say they don’t believe in their exercises. What I hear instead is: "I just forget. ” I remember once I’m already in bed. ” It slips my mind during the day.” That’s not laziness. That’s poor visibility. In Atomic Habits, James Clear explains that the first step to building any habit is simple: make it obvious.

If your exercises are out of sight, they are almost guaranteed to be out of mind.


Why “Knowing” Isn’t Enough in Rehab


From a clinical perspective, this matters because rehab exercises are usually:


  • Short

  • Low effort

  • Not physically demanding


The challenge isn’t capability. It’s cueing. Your brain runs on prompts. If there’s no clear trigger, the habit doesn’t happen. Most home exercise programs fail because:


  • The sheet is in a drawer

  • The app notification gets ignored

  • The equipment is hidden away


No cue equals no behaviour.


The First Law: Make It Obvious


James Clear’s first law of behaviour change is about designing your environment, so the right behaviour becomes automatic. Instead of relying on memory or motivation, you create visual triggers that prompt action without thinking. As a physio, this is one of the most powerful and underused tools for improving exercise consistency. Here’s how to apply this in real life:


  1. Put Your Exercises Where You Can’t Miss Them

If you want to do your exercises, make them visible:


  • Leave your exercise sheet on the kitchen bench

  • Put your resistance band on the couch

  • Lean your foam roller against the TV unit


If you see it, you’re more likely to use it. If you have to look for it, the habit is already at risk.


  1. Tie Exercises to a Specific Location

Vague plans don’t stick. “I’ll do them sometime today” isn’t a plan. It’s a hope. Instead:


  • Balance exercises in the bathroom

  • Shoulder exercises in the kitchen

  • Floor work next to the bed


When the location is fixed, the cue becomes automatic.


  1. Use a Clear Time-Based Cue

Anchor your exercises to a specific moment:


  • After breakfast

  • Before your evening shower

  • When you get home from work

  • Before sitting down to watch TV


The clearer the cue, the less mental effort required.


  1. Turn Your Phone into a Visual Trigger

Notifications are easy to ignore. Visual cues are not. Try:


  • Setting your lock screen as your exercise list

  • Pinning your exercise app to your home screen

  • Leaving a note on your charger that says “Exercises first”


The goal isn’t pressure. It’s prompting.


  1. Lay Out Your Exercise Setup

If movement is involved:


  • Lay out your clothes

  • Put your shoes near the door

  • Leave your mat ready


This is called environmental priming. Your brain sees the setup and goes, “We’re doing this now.”


Make the Right Choice the Easy Choice


In clinic, we often say: If doing your exercises requires effort before you even start, you’re already at a disadvantage. Your environment should do the heavy lifting, not your willpower.

Ask yourself:


  • What do I see first when I walk into the room?

  • What’s already in my line of sight?

  • What could I move or leave out?


Small changes create big results.


From a Physio’s Perspective


This isn’t about motivation or discipline.


You don’t need:

  • More motivation

  • More discipline

  • A stronger mindset


You need:


  • A clear cue

  • A supportive environment

  • A system that works with your brain


As James Clear says, “The most powerful of all cues is your environment.”

In rehab, the patients who progress fastest aren’t the ones who try harder. They’re the ones who make their exercises impossible to ignore.


Final Takeaway


If you’re not doing your exercises, don’t ask, “Why can’t I stick to this?” Ask, “How can I make this more obvious?” Because when the cue is clear, the habit follows and your body does the rest.


Ready to Take the Guesswork Out of Your Rehab?


If you’re struggling to stay consistent with your exercises, you’re not alone and it’s not a lack of discipline.


At PRP Health, we design rehabilitation programs that are clear, structured and built to fit into your real life, so you actually see results.


Book an appointment with our team or speak to us about your current program and let’s make your rehab simple, effective and impossible to ignore.


📞 1300 584 294 🌐 www.prphealth.com.au

 
 
 

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