If you can’t get yourself to start a workout after a long day, the problem might not be the workout itself. It’s the gear shift from “couch” to “go.”
A bridge task is a small, neutral action (not fun, not hard, just…meh) that you put in between the two so the jump is smaller.
Below is the 5-step version one of our coaching clients uses with her own students, plus a free worksheet to map your own.
A few weeks ago I was talking with Tabitha, a Nerd Fitness coaching client, about a challenge a lot of people face.
Some quick context: Tabitha is an executive function coach. She helps neurodivergent students and their families build the skills and systems that support their academic and personal goals.
And she noticed something:
The challenge of getting started on a workout is almost identical to the challenge her students face when trying to start homework.
This might sound familiar. You get home after a long day, mentally fried, and all you want to do is veg out on the couch.
In that state, getting up to cook a healthy dinner or go do a workout can feel really freaking hard.
Why starting a workout is harder than the workout itself
Here’s Tabitha’s insight:
Switching from a “YEAH!” task (chilling on the couch) to a “NAH!” task (workout/homework), is often harder than the task itself.
If we can make that gear shift less dramatic, it can make a big difference!
What is a bridge task?
That’s where bridge tasks come in.
Instead of going from YEAH! to NAH!, you insert at least one task that’s just…MEH.
I’ll let Tabitha walk you through it.
How to use bridge tasks: the 5 step YEAH -> MEH -> NAH sequence
I’ve been working with Nerd Fitness for 3 years now and have had so many successes! Coach Sarah and I have been working on my self-trust and mindset, along with cross training to support my aerial silks goals (inversions, I’m going to own you one day!)
During our sessions, Coach Sarah and I often talk about the overlap between how executive function impacts the ability to achieve fitness goals just as it impacts our students’ abilities to achieve their goals, so when Matt sent out his message about a back to school fitness group, I was struck by the parallels between the challenges we have with task initiation for fitness and how those challenges show up for our kids.
If you are also struggling with the executive function skill of task initiation, whether it’s getting to the gym, or hitting the books, here’s the process that we use to help parents build the bridge from preferred to non-preferred tasks – by adding some “meh” into the mix.
1. What’s the yeah?
Identify the preferred activity and postpone the decision that requires gear switching.
Example: I’m sitting in my cozy spot on the couch and I’m tired and it’s time to workout.
2. Delay and take one step away.Delay the decision. Rather than fixating on the NAH task, instead focus on movingawayfrom the preferred activity.
Example: I’m not going to worry about my workout right now, I’m going to put my coffee down and get up to get cold water for my electrolyte drink that I love.
3. One step forward.Start closing the gap. Take some physical steps that move you closer to the final location.
Example: I’m going to go down the basement stairs and check to make sure my guest room is ready for a visit (our daughter recently moved close enough to come for a weekend so this makes me really happy.)
4. Revisit and micro-commitNow is the time to remind yourself of the NAH task and make a micro-commitment. What is the tiniest step you can take? 2 minutes or less.
Example: OK – I can put on my shoes and turn on the treadmill to walk S L O W L Y.
5. Reflect
Nerd Fitness has been fabulous at making sure I don’t forget this step. Shoutout to Coach Sarah! <3
Example: I wasn’t resistant to the workout, I was resistant tostartingit. When I added more “meh” tasks in my toolkit, it allowed me to dial up and down as needed.
The big takeaway
OK, Matt again. 👋
Here’s the big takeaway:
If you’re struggling to start your workout, don’t fight the gear change. Bridge it.
Add a little MEH to the mix and see what happens.
Tabitha put together a free worksheet that walks you through mapping your own task initiation sequence. Your personal YEAH -> MEH -> NAH.
Try it this week, and keep me posted on how it goes.
You got this.
-Matt
Whenever you’re ready, here are other ways we can help:
1) Not sure where to start? Take our Getting Started Quiz.
2) Want a coach who builds a plan and walks with you each step of the way? Learn about NF Coaching.
