On our last cruise, Anke and I tried out the EMS suit extensively in the fitness area. The suit has electrodes placed on various parts of the body, sending impulses to the corresponding muscle groups. I’m not entirely sure that’s the perfect explanation, but one thing’s for sure: you get shaken up quite a bit depending on how strong the impulses are. This made the workout not only more effective, but also a lot more fun, because the suit activated muscles that normally wouldn’t be reached through regular training. That got me thinking about a question I get asked from time to time: Should you start with the things you don’t enjoy, or begin with the things that bring you joy before tackling the unpleasant tasks? What do you think? Here’s the scientific feel-good tip for staying on track.
A recent study showed that people who focus on fun and enjoyment when choosing their workouts stick with it significantly more often and for longer periods. Participants were divided into two groups: one trained using a traditional workout structure, while the other chose activities they genuinely enjoyed. They trained at their own pace and prioritized fun over performance. The result speaks for itself: the joy-first group completed 77% more training sessions — much like our experience with the EMS suit. That was genuinely fun!
You might now be asking yourself: why is that? Because activities that bring us joy activate the brain’s reward system and reduce negative feelings like resistance or “I don’t feel like it.” When we associate exercise with how good we’ll feel afterward, we’re more likely to stick with it — even on off days.
Which brings us to a broader question: outside of fitness, is it better to start with the things that aren’t fun, or begin with those that spark joy?
If you’re someone who’s motivated by moving towards a goal, I believe you should start with the things that bring you joy. If you’re more of a moving away from pain type, then it might be better to begin with the unpleasant stuff just to get it over with. Once you’re either heading toward joy or away from discomfort, the second half of the task will feel much easier.
Personally, I find that having a positive start to the day — or to any project — is key. I’m definitely a “towards” person. Seeing exercise or any activity as a chore or punishment doesn’t do anything for me. Instead, I consciously choose things that bring me joy and make me feel good.
With that in mind, I wish you a week full of energy, pleasure, and joy. Try out what works best for you.
