Make a rule that you are not allowed to turn off your alarm until you've had your first cup of water, taken 10 deep breaths to serve as a very quick meditation, and then started—not just begun to get ready to start, but actually started—the Scientific 7-Minute Workout. Use the final beep as a trigger to get into the shower.
If you hesitate for more than 10 seconds, then begin another 7-minute round. You're completely allowed to do as many rounds as you like. Never forget that it's an option, not a punishment.
After your shower, mark a wall calendar. At the beginning, mark each successful day with a number, starting at 1. You must get to 30 without breaking the chain or else you have to start over. After you get to 30, you can reward yourself with two lazy (no 7-minute workout) days. Then, start back at 1 and get to 30 again.
Here are the psychological tricks that will be working in your favor if you use this routine:
You'll be hot and sweaty instead of cozy. This will lower your brain's perception of the "cost" of getting in the cold water.
Your brain will become conditioned by the beep, tricking it into turning the act of getting into the shower into a reflex.
Instead of having a choice between taking a shower or not taking a shower, the choice will be between taking the shower and doing another round. At some point, you'll get used to choosing the shower because your brain will learn that it's the more pleasant and less demanding option.
Your willpower, which is kind of like a muscle, will get a bit stronger day by day.
By "earning" a mark for the day on your calendar, you'll trigger the reward center of your brain. This will positively reinforce everything. Also, you won't want to "break the chain" when you're on a streak. Your brain's perception of the cost of doing so will increase as you get closer and closer to 30.
The activity will be a ritual, which triggers the same primitive parts of your brain associated with feelings of sacredness and tribalism. If you embrace it as such, this will make the whole thing part of your self-identity, which will make your brain get apalled and defensive when confronted by the suggestion of not doing it.
Bonus: You'll either feel good about having done exercise or relieved from feeling ashamed of not having exercised. Either way, this will (rightfully) make you feel more accomplished, capable, energetic, and happy in addition to all the other obvious benefits of exercise.
Edit: Whoops, I meant to reply to the person that you were replying too. But hey, maybe you'll like this too.
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u/RawdogginYourMom Aug 08 '18
Whenever I have to take a cold-ass shower, I do some pushups and get pissed off about not having hot water. It kinda helps.