We are what we repeatedly do. Excellence, then, is not an act, but a habit. — Aristotle

I’ve been running and drinking beer without fail for 509 consecutive days, so I think I know something about establishing a habit.

As I’ve said before, I’ve found that running every single day has become easier than taking days off. You just go out and get it done. It saves the wasted mental energy of debating if you should run or not.

Some people think I’m crazy when I tell them that. Turns out, science supports my assertion. And having a reward such as a post-run beer is an integral part of the habit-forming process.

A fascinating article in the New York Times detailed the science behind habits — and how powerful they can be to control our actions. Even though the article focused on consumer habits, it also touched on exercise. Here’s an excerpt:

The results were dramatic… participants who deliberately identified cues and rewards spent twice as much time exercising as their peers. According to another recent paper, if you want to start running in the morning, it’s essential that you choose a simple cue (like always putting on your sneakers before breakfast or leaving your running clothes next to your bed) and a clear reward (like a midday treat or even the sense of accomplishment that comes from ritually recording your miles in a log book). After a while, your brain will start anticipating that reward — craving the treat or the feeling of accomplishment — and there will be a measurable neurological impulse to lace up your jogging shoes each morning.

To simplify the studies, do something every day and reward yourself, and your chances for success skyrockets.

I’ve also seen this work in other aspects of my life. I use a tool called 21 Habit to track my progress of getting in the habit of everything from flossing to writing on a regular basis. Beer is a good reward for this, too.

So to make sure you don’t skip your workout, never skip the beer.

Flickr photo credit: Adam Fagen