Natural exercise = OTMs = Opportunities to Move!

Have I done my best to manage my time efficiently, at least achieve my daily mini-exercise and appreciated the joy of moving my body since I last scored myself?

If you’ve got one minute, you’ve got time.”

Dr Michelle Segar shares this great Idea in a chapter entitled “Count Everything and Choose to Move!”

Too often we think that anything short of a full-on, super sweaty 30-45-60 minute workout “doesn’t count.”

Science says that, quite simply, is not true.


When we realize that everything counts, we can look for little ways to move throughout the day.

For example-

  • take a “Long Cut” rather than a short cut by deliberately parking further away
  • take a long walk to the grocery store
  • walk around while you’re on the phone

Or, get on the floor and do 1 or 5 press ups or sits ups, or 50, or 2, or squat 3 times.

Remember: Everything counts.

Fun Opportunities to Move are EVERYWHERE.

Let’s find them! 🙂

I like the question at the top of the page as it asks me if I have done my optimal best to prepare and plan my day so nothing gets in the way of me getting exercise, meeting my mini habit that day and to look for plenty of Opportunity to Move moments to take advantage of since I last scored myself.

The question is solution lead and positions me as self accountable and actively responsible for the results. It is related to the Action stage of the Stages of Change and the Delay element of the Motivation Equation (more below) and triggers me to think about making sure my time is managed properly to at least meet my mini habit and after that to fit in as much exercise as possible.

By persistently asking the question I’m stacking the deck in my favour of maintaining at least my mini habits and processes which in turn strengthens my self efficacy and resolve to exercise.

There are 3 other questions I created listed below that are also specific to taking exercise. Together they take you through the 4 main stages of change and balance each of the 4 elements of the Motivation Equation.

When you answer the questions throughout the day they stimulate your mind to not just look for ways to just get some exercise done, but also find ways of-

  • making exercise time more effective
  • get more out of it in the moment
  • enjoy the different rewards it brings afterwards and long term benefits.

Very quickly the mini habits grow and what was to begin with a chore, quickly becomes something that can fire you up and give energy.

You could also use them to help you apply Dr Segar’s recommendation for just a simple 30 seconds of exercise done at random intervals throughout the day.

There is also a training video on how to set up the questions so they are easy to access and answer via your mobile phone in the form of an icon on one of the screens here.

The Nobel Prize winning motivation equation by Piers Steel:

Expectancy x Value / Impulsiveness x Delay = Motivation

Piers Steel discovered the 4 elements that together decide if you are going to be motivated to do something enough to succeed at it or achieve it.

Expectancy and Value

If there is not enough expectancy that it can and will happen or you haven’t placed enough value on it being important enough to you, then you aren’t likely to continue doing what you need to do to succeed and achieve it.

Impulsiveness and Delay

Likewise, if you don’t manage the distractions that might come along or if it just seems like any of the potential benefits and rewards you might receive for achieving goal might take forever to appear in your life, then your chances of giving up on your goal are extremely high.

The ONLY way you are going to continue working to reach your goal and achieve success is to get the balance of the motivation equation to swing in your favour so that there is a lot more Expectancy and Value and a lot less Impulsiveness and Delay.

Each of the questions you create (I would do this with you if you were coaching with me) should focus on the correct element of the Motivation Equation as well as the correct Stage of Change that you are stuck in.

Balancing the Motivation Equation

Here are the 4 questions to build an exercise habit:

These questions take you through the stages of change (more on that here – a principle in psychology related to behaviour change that allows you to assess an individual’s readiness to act on a new healthier behaviour, and provides strategies, or processes of change to guide the individual through the stages of change to Action and Maintenance. It includes the following constructs:

Contemplation (Expectation / Submodalities)

Have I done my best to research all the benefits of taking some exercise and fully appreciated and connected internally with how those benefits might feel since I last scored myself

Preparation (Delay / Goal Setting)

Have I done my best to get everything and myself prepared to take some exercise, worked on my mindset and planned clear achievable goals since I last scored myself?

Action (Value / Time Management)

Have I done my best to manage my time efficiently, at least achieve my daily mini-exercise and appreciated the joy of moving my body since I last scored myself?

Maintenance (Impulsiveness / Visualisation)

Have I done my best to rejoice in the feeling of exercise and movement and prepare myself for any potential hurdles since I last scored myself.