In the early 2010s, a book called Switch by Chip and Dan Heath introduced me to one of the most useful frameworks I've ever come across and I haven't stopped using since.
The Heath brothers describe change through a simple but powerful metaphor: a rider, an elephant, and a path. The rider represents rational thinking. The elephant represents emotion. The path represents your environment. For change to actually happen, all three need to be working together. Without that alignment, change stalls and usually, the elephant wins.
Here's what happens.
When I ask people why they want to exercise more, I almost always hear some version of the same answer: "I know it's good for me." "I want to lose weight." "I just want to be healthier."
That's the rider talking. Logical. Reasonable. And almost completely powerless on its own. The Rider Sounds Smart. The Elephant Runs the Show.
The elephant is your emotional brain and it is enormous. It craves comfort. It avoids discomfort. It would rather keep you on the couch watching Knights of the Seven Kingdom (sooo good!) than walk you to the gym. It will also keep you away from environments that feel intimidating, routines that feel hard, and anything that triggers even a flicker of anxiety or self-doubt.
The rider can win a battle or two. But in a sustained tug-of-war, the elephant wins every time.
So what do you actually do?
Script the Path — Eliminate Ambiguity
The rider needs crystal-clear directions. Vague intentions like "I'll try to exercise more this week" are an open invitation for the elephant to take over. Instead, script it precisely:
"Monday, Wednesday, and Friday at 4:30pm, I train for 30 minutes after work."
No decisions to make in the moment. No willpower required. The rider knows exactly what to do.
Motivate the Elephant — Make It Emotional
This is where most people underinvest. You need a reason that actually moves you, not a logical one, an emotional one.
One of my members used to dread her family's annual seven-mile hike. Every year she fell further behind, and every year she was sore for days after. Six months into training, she finished ahead of her usual pace and woke up the next morning feeling fine. Another member was ready to cancel a trip to Spain because of back pain and fatigue. A few months later, he was out-walking his family through Madrid.
Those aren't fitness outcomes. Those are life outcomes. That's what moves the elephant.
Take a moment and mentally project yourself forward to success. What does it feel like? Pride? Relief? Freedom? Find that feeling, that's your fuel.
Shrink the Change — Make It Easy to Say Yes
Here's something I tell people constantly: don't try to get more motivated. Make the change so small you can't say no.
If the gym feels intimidating, start on a stationary bike while you get used to the environment. If 30 minutes feels overwhelming, start with 10. The goal right now isn't to optimize, it's to build a habit the elephant will actually tolerate.
Shape the Path — Design Your Environment
The environment is the force behind almost every habit. Set your workout clothes out the night before. Put your gym bag by the door. Your social environment is important too. One member recruited a coworker as a gym buddy. Another asked her son to show her around the gym so it wouldn't feel so unfamiliar.
When the rider has a clear plan, the elephant has an emotional reason to move, and the path has been shaped to make the right choice the easy choice, change stops feeling like a battle.
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-Justin