Warm cup of coffee with the words "go get em" on the cup

You have the best of intentions. You've got a goal you want to achieve and you genuinely want to do what it takes to get there but you're at the end of another day and you forgot to do your rehab. Again.

We've all been there. Yes, even me. A physio.

I was seeing a fabulous podiatrist for a while. I kept forgetting to do his rehab. For A MONTH. I had to go to my next appointment, more embarrassed than your average person because I genuinely know better and helping people do their rehab is part of my job.

If this is a familiar story for you, here are some ideas to help you get your rehab done:

1. Attach it to another habit that you do every day

My coffee addiction is strong. Anything I chose to do every time I prepare coffee is guaranteed to get done.

For a time I was working on my shoulder mobility and each day as the kettle boiled, I would do 10 shoulder pass overs with the broom stick that was stored next to the kettle for that exact reason. My shoulders felt fantastic after just a week of daily work.

2. Keep all the equipment needed on hand

If I had put that broomstick that I used for shoulder mobility in the cupboard at the other side of the house, it would have been another obstacle to overcome. Keeping what I needed close by and convenient meant there was less inertia to overcome to get the rehab done.

This might look like a small part of your house that you've put aside to do your rehab in where you keep your equipment handy.

Dad doing a plank exercise while his cute daughter watches

This might look like storing some resistance bands by your desk so you can do some rehab on short work breaks.

3. Habit Stack

This is what you're doing when you do your rehab while having coffee but you can intentionally use this method to develop a routine.

While the kettle is boiling you do one set.

While the coffee is brewing you do another.

While you're waiting for it to cool enough to drink you do a different rehab exercise.

After you've finished enjoying your coffee, you do another thing again.

Boom! 15-20 minutes and there's a whole rehab routine done.

Do balance exercises while you brush your teeth

Do squats while you wait for your dinner to cook

Do heel raises while you do after school pickup

Do your neck rehab while you wait for your work computer to turn on or log in.

The combinations are endless because this is designed to fit into your unique life.

4. Set alarms and reminders on your phone

Sometimes when patients are having trouble remembering to do their rehab, I ask them to create a reminder in their phone then and there. If I don't they inevitably forget once they leave the clinic and the cycle continues.

A view over the shoulder of a man looking at his mobile phone screen

This one doesn't work for everyone- I've become a master of ignoring the million notifications that my phone gives me. The more notifications, alerts and reminders a person has, the less effective this will be.

Computer and phone apps like Randomly Remind Me (Google Play) and Awareness (Free for Mac or Windows) are great tools to help you move more but can also be used as a reminder to do some specific movement or rehab if that's what you need.

5. Make some rules and boundaries

If you're having trouble running because of an injury but you're probably going to run anyway, make it a rule that you're not allowed to go for a run unless you do your rehab first. This one takes self discipline and motivation which is harder to rely on than habit creation. But if running is your habit anyway and you're not allowed to do it until you do your rehab, then you're habit stacking regardless. The discipline becomes the important part here, if this is your chosen method, don't put it off until later.

6. Think of rehab (or prehab) as part of your training plan

Build it into your training schedule. Take 15 mins off a run time and use it for rehab if you can’t seem to add it in. This is similar to not being allowed to run unless you've done your rehab but with a slight mindset tweak. Rehab IS a part of running for a lot of people. Often you have an injury because of some muscle imbalances, some over use issues, some mobility issues. These things sometimes need to be managed for life or they become reoccuring issues. As they say, "An ounce of prevention is worth a pound of cure." I know I'd prefer to do prehab than rehab and building some prehab habits that keep me playing outside for longer is better than rehabbing an injury that's keeping me from having fun.

7. Make it part of your identity

There's a big difference between the mindset of "I have to do my rehab today" and "I'm someone who does daily rehab."

As James Clear in Atomic Habits writes: “Research has shown that once a person believes in a particular aspect of their identity, they are more likely to act in alignment with that belief.”

Each time you perform an action you are casting a vote for your identity, you are becoming that person. Habit stacking, habit tracking, accountability- these are all tools that help prove to you that you are a person who does a particular thing. Reverse engineering it to deciding that you are that person already and acting accordingly will get you there even faster.

"I am a runner who does rehab/prehab"

"I'm someone who likes to stretch after a run"

"I'm the kind of runner who does strength work as well as running"

" I also do an off bike warm up before going mountain biking"

8. Something is better than nothing

A person having their hip stretched by their physio

When you're struggling to get into the habit of doing rehab, doing even the smallest amount is better than nothing at all.

It's also a great place to build from. Maybe this week you did it once, which is better than nothing. Next week aim for twice. Making the lowest barrier to success possible and build on it.

This one is particularly for all those recovering perfections in the room. I know you because I am you.

I used aim for the stars- I'm going to do my rehab every single day and I'll do it so well and I'll get better immediately and everything will be great!

When you're doing something new like building a new habit, it rarely works out this way. If I aim for 5 sessions a week and forget 3 days in a row, it's now an impossible target to meet. If I lower my definition of success to 1 session a week, that's better than nothing. If I do that session at the start of the week I'm into extra credit territory. The sheer endorphin hit of early success makes me want to do more and doing more makes me feel even better! It doesn't always work like that and sometimes hitting that lower marker of success is all I manage but that's still OK because it's better than nothing!

9. Get an accountability buddy

A great person for this is someone who does and understands your sport. Bonus points if they're going through their own rehab journey as they probably need some support and accountability too.

Some ways this could play out:

- agree to check in weekly and ask about progress

- watch our for activities on Strava, when you put an activity up ask each other if you did rehab first

- use an app like Supporti which links you up with another member or StickK where you have to actually pay a financial price if you don't stay on track with what you're trying to achieve

10. Habit tracking

A person filling in a health questionnaire

Never break the chain! This could be a calendar on the fridge or a printed out grid where you put an X in each day you do your rehab. This could also be any number of habit tracking aps available on the your phone.

11. What’s the point

As Simon Sinek Says, Start With Why.

And then go a bit deeper.

Why are you doing these specific rehab exercises?

Understand what the point of it is helps you to be motivated to do it. If it feels pointless or a waste of time you won't want to invest the time in it.

Will calf raises help your leg strength so you can run?

Why do you want to run?

What does running give you that want or need in your life? You're not doing your calf exercises so you can run, you're doing your calf exercises so you can run for your physical health, your mental health, the fun of being outside with friends, to keep a chronic illness at bay...

You're never just doing your calf exercises for stronger legs and it helps to understand the deeper motivation behind it, as well as the more superficial reasons for each exercise you're doing.

From habit stacking to habit tracking, from looking deeper within and setting realistic expectations of yourself, I hope you have found these tips helpful.

When it comes down to it, doing your rehab is about behavioral change and that's never easy so give yourself some grace. Start slow, have self compassion, do it with friends and you will have an enjoyable habit that will help you achieve what you want.

If you need some support with a rehab or prehab plan to keep you living your adventurous life, I’d love to help. Fill out a form on the contact us page and we’ll get in touch with you as soon as possible.