The best way to build a positive habit is to make it not painful and easy.
Heres my advice:
If 4-5 times a week is not sustainable then make it 100x less (whatever point you feel is not painful). If you used to run 50km a week, try 500m each session. Fight the urge to continue running.
The goal of this exercise is to build the "show up" muscle. Another hack on top of this is to not tell yourself you are going for a run, you just need to put on the running shoes. (brain: "i put on my shoes might as well go for a run now") Step further is you go to sleep in your running clothes.
Principle is to always reduce friction of good habits you want to build and add friction to bad habits you want to stop!
Heres my advice:
If 4-5 times a week is not sustainable then make it 100x less (whatever point you feel is not painful). If you used to run 50km a week, try 500m each session. Fight the urge to continue running.
The goal of this exercise is to build the "show up" muscle. Another hack on top of this is to not tell yourself you are going for a run, you just need to put on the running shoes. (brain: "i put on my shoes might as well go for a run now") Step further is you go to sleep in your running clothes.
Principle is to always reduce friction of good habits you want to build and add friction to bad habits you want to stop!
Godspeed