Last Updated on February 18, 2025
How to get in shape
(or do almost anything else you want to do)
Now that it’s February, almost everyone has failed their New Year’s Resolution to get in shape.
That’s great news, because it allows us to learn something new:
It’s not a personal failing.
There’s nothing whatsoever wrong with you.
It’s just that the way we’ve been taught we “should” go about getting in shape — or doing anything new — doesn’t work very well.
So let’s see what we can learn, so we can do something differently.
The naive goal model
The typical way we think of setting and achieving goals is naive, it’s unwise.
But instead of updating our goal model, we blame ourselves.
Here’s the typical way people think about how to get in shape:
- Create a fitness plan
- Execute the plan perfectly from Day 1
- Success! You’re now in shape.
Almost no one succeeds at this…except for people who have already done it in the recent past.
The reason why this model is naive is because it’s based in ideas that are not grounded in reality.
To put it simply, it’s complete bullshit.
If someone has never gotten in shape before, they don’t know what kind of fitness plan is actually going to work for them.
Or maybe they have gotten in shape before, but that was 20 years ago.
And a lot has changed since then.
The idea that a person can perfectly execute a plan doing something new is also totally naive.
Realistically, as soon as we try to execute on a plan, we run into obstacles.
And 99% of plans do not account for any obstacles whatsoever, but just assume perfect conditions and perfect execution.
This model also assumes that we already know what actions will lead to the goal.
But if we’re doing something new, that assumption is pretty wild.
Because in reality, we know almost nothing!
And that’s OK.
What if we had a goal model that actually incorporated all these facts about reality, rather than denying them and gaslighting ourselves?
That could be a lot more effective, and a lot more fun!
The design thinking goal model
If we learn from the “failure” of the naive goal model, it’s not a failure at all.
It’s successfully updating our map of reality to be more accurate!
So how can we do that here?
Instead of thinking of goals as about creating a plan out of ignorance and then perfectly executing that plan to get success, we can think of goals as a design process.
Luckily, designers have already done that for us.
In a model called Design Thinking, there are 5 non-linear, iterative steps:
This model comes from actually noticing how people design new things to solve problems that have never been solved before.
So it’s already based in reality, unlike the naive goal model.
Empathize and Define
Since the steps are non-linear, you can really start anywhere, but I like to start with Empathize and Define.
What if we took the time to really understand the challenge?
That could even be 15 or 30 minutes, it doesn’t have to be years of therapy.
The challenge for me right now is being consistent with strength training.
I want to be strong and capable in my body, so I can do things and help others.
And if I’m being honest, I also like to look good, as it boosts my confidence.
The research says 10-20 sets per muscle group, per week is solid, so I’d like to do that.
So now the problem I’m trying to solve becomes clear.
I’m doing some strength training right now, but not 10-20 sets per week of everything.
So how do I ramp up my weekly sets of pushing, pulling, core exercises, and leg exercises to get 10-20 sets per week of each category?
And especially, how do I do that in a way that is…
- Easy to actually do it (even when life gets busy)
- Enjoyable week after week (so I keep doing it)
- And sustainable long-term (no injuries or over-training or being wiped out)
Because I don’t want to get fit and then lose it, over and over…which is what I’ve been doing!
Ideate, Prototype, Test
Next we can brainstorm potential solutions and test them out.
I already have a set of parallettes at home, for doing pushups and basic gymnastic exercises.
One of the obstacles I face is just getting started, even though my gym is only five minutes away.
What if I did four sets of pushups after my morning co-working group?
And what if I used an interval timer set to beep every 2 minutes to keep me on track?
In fact, that’s what I’ve been testing the last two weeks.
And it has been working!
Before that, I was doing my pushups throughout the day, and sometimes it would drag on for hours.
Often I wouldn’t get in 4 sets but just 1 or 2.
It wasn’t enjoyable because it felt like I always had more to do.
And then the idea of also heading over to my gym to do pull-ups and squats didn’t appeal either.
But this way, I get the pushing exercises done quickly, and then check it off and feel good about myself.
Since it happens immediately after something else I do automatically each day, I don’t have to think about when I’m doing to do them either, I just do them.
Easy and enjoyable!
Then what I’ve been doing is heading over to the gym after that to get in some pull-ups and leg exercises.
Since I’m already exercising, and it didn’t take very long, doing more feels easy to add on.
Learning what works for you
The point isn’t my particular strategy however.
The point is running the experiment to get real data rather than spending time making “the perfect plan.”
Yes, you can “ideate” different possible plans.
But then, make a very tiny prototype you can test today or this week — so you can see if this plan is actually any good, or if it needs tweaking.
The truth is, you have no idea whatsoever if this “brilliant” plan is based in reality or not.
Maybe it’s going in the completely wrong direction!
That would be extremely valuable information to learn as soon as possible.
I thought my first plan of just doing 4 sets throughout the day would be great, because I’d always be fresh.
But it turns out that this plan sucked.
Instead of “sticking with the plan” that isn’t working for you, you can just change the plan.
Because the real goal is learning.
Not “discipline.”
Not forcing yourself to do something you hate.
But learning and updating, and even discovering ways to do the thing that you love!
This isn’t just about getting in shape.
The same idea applies to starting a business, growing a business, learning a new skill, or anything else you want to improve.
Take care,
~Duff
(they/them)
P.S. What are you wanting to achieve in the area of fitness? Reach out and let me know. 💪 I’d be happy to brainstorm a little with you about how to get it.
